You are an Ironman.....again

Final hour of Ironman Lanzarote

After the bath we went back out to meet the family - but first it was off for the food of athletes - Burger King - wow that was the best food I'd tasted for what seemed like an eternity :0)

We then went down to the finish line to watch the final finishers with Mam and Dad - we also got to meet the winners - Michelle Vesterby from Denmark - the girl whom I bumped into on the Wednesday before whilst cycling back to Club La Santa - she had kept to her word and won her first Ironman event - great show Michelle. And the winner of the Mens was Victor del Corral from Madrid - his first IM win too!!!!

Into the last hour of the Ironman - and the place was booming - and there was inspiration all around !!!!!   The one's to remember were Javier - the guy with one leg who I had passed going up one of the climbs earlier in the day :0)  he came running through just before the 17 hour mark - along with Peter Norman of Wrecsam Tri - the oldest finisher aged 75 :0)  amazing, and then an english woman puts everything in to cross the line and then collapse with a finsh time of 16'59'58 - only 2 seconds to spare to complete an Ironman - she really had pushed herself in the last period to make it   - ALL TRULY INSPIRATIONAL - and also signifies the Ironman mantra "Anything is Possible"

What a day, what an event - me and Jules - time for bed :0)

Post race

Once getting through I managed to get down some water and get my medal - I had stopped sweating more than an hour before - so needed hydration asap.  But first I wanted my t-shirt - and was also given my results :0)

With my finisher T-Shirt I then went on to get my bike - which had already been swiftly taken to Club La Santa. So it was off for a massage - in the tent there wasn't even a queue - so had a 20 min session to try and loosen my hamstrings, etc :0)   Next stop the food tent for a great paella with a drink and some bread - and that was when I finally cam around - I was starving :0)

From there I came back through to Julie and sat down for a drink - boy was I glad to get off my feet :0) but needed a bath urgently as my under carriage was a bit worn from the up front position on the bike - ouch!!!!

So off back to the apartment for a bath and some more food :0)

After a long bathe - Julie's Estee Lauder 8 hour cream had to be used - for something I'm sure it was designed for - but I can tell you guys - it worked :0)  as you can see by the smile on my face :0)

Ironman Lanzarote marathon

Well getting off the bike I didnt feel too bad - but knew it was hot and hadn't been able to stomach any food for about 2 hours - so I had relied on sports drinks :0(  so really wasn't sure how I would cope.

Anyway into transition and a pee stop again :0)  once I started getting changed there was a german guy lying in the corner - the helpers said he just needed a sleep :0)   did check on his times the next day to find out that he did have an hours kip - so had a transition time of 1'04  - that smashes my 23 minutes at Ironman Wales :0)

Anyway after a couple of gels and some water I was off - wow as soon as I got out the tent I knew it was going to be a tough few hours as the heat just hit me!!!!! The temps were now in the high 30s - not a place for a pastie Geordie.

Anyway off I trotted with my £2.50 Ironman Sahara hat on - great spot John !!!! My legs were certainly heavy - and since I had only did one brick session (on the Wednesday) since IM Wales, I really wasn't sure how I was going to cope. The first few miles my legs were REALLY heavy and just wouldnt get going :0(  at 7 30s I was happy enough - but the sweat for pouring out of me so quick:0(  I couldn't get liquids in fast enough.  I went with the same strategy as IM Wales - with a walk through each of the Aid Stations :0)

After seeing Julie - and hyperventilating I really wasn't feeling that comfortable - but was certainly passing more people than were passing me :0) I also knew that I had just under 4 hours to complete the marathon to get under 12 hours - the goal I had set myself. Anyway the first 6 miles before the turnaround actually went ok and I just kept steady as I could, as I came back past Phil and Sue at 10miles, I wasn't feeling so good - and really really hot - but I knew I was nearing half way.  I had slowed quite a bit from the first 3 miles - but kept it steady around 8 30s with the aid station walks getting longer. Anyway at the 12 miles I saw Julie and tried to smile - whilst making sure I wasnt seen with the sponges down my top ;0)

After the turn around at the finish line - I now knew I only had 2 10+ km loops to go - and just had to concentrate on the first - again by breaking it down to two sections - out and back. The out was getting harder and hotter - and seeing Mum and Dad was emotional again. But I just concentrated on my form and tried to keep a strong up right position and good feet turnover. At this point it was mainly flat coca cola that I was drinking along with the odd High5 gel that I had brought along . Going out to the airport turn I had to stop because of cramp in both hamstrings - the pain was massive but I knew I had to run it off or my race was finished - so I gritted my teeth and ran (waddled) for about 100m until it finally relieved -that was a relief!!!!!  I was heading back to get my final band now - a guy from the Army give me a bit of a boost up saying we have 90mins to get back under 12 hours.

That gee up did seem to get me going for a bit - but the sweat had now stopped and my stomach wasn't feeling great :0(  the run back to the finish line really was the hardest leg - as I didn't feel great at all.

The walks had grown longer and longer through the Aid stations, as I now tried bananas - and even the sports drink on offer (as well as the cola). By the turnaround at the finish line - I just had the out and back to do again :0) this was important psychologically now, I just had to keep it steady for about 11kms. It was a case of putting one foot in front of the other :0)  I continued on and pushed and pushed. The turnaround at the airport was such a massive relief - I looked at my watch and knew it would be closer, so started pushing on again to make under 12 hours.  There is such relief in knowing that you are on the final straight - so I just kept going- even running through food stations !!!!!!

As I got to the final 2km mark I knew I was going to make it and that gave me another boost - I tried opening my legs slightly more - I felt strong  :0)   now feeling good and knowing I was just minutes away from finishing Ironman Lanzarote.  Into the finishers chute - the atmosphere was amazing and I was feeling great (as I was finishing!!!) and so happy when I saw the time. Considering the heat - I looked down to my watch to see I was going to complete the marathon in 3'40 - nearly as quick as I had done my only stand alone marathon at Amsterdam - the Garmin trace of the run is here

I had finished - now that I stopped I did not feel good at all, and needed water and something to eat urgently!!!  I had finished officially in 11'52  53 seconds.

Ironman Lanzarote bike leg

Well I didnt have an issue finding my bike as I had came out of the water 1245th :0(  so most of the bikes had disappeared :0)

Once on the bike I found the first few miles a bit of a nightmare - as I wasnt really right after the swim. Then it was a case of being caught in a lot of traffic getting out of PDC which slowed me quite a bit, especially on the climbs were there was no one past some of the slower riders with cars moving really slowly beside. The traffic up front with slower riders really did play a part in the first 30 miles where I was just trying to get past - certainly werent many coming past me - but there werent that many behind me in the first place. The first part of the race was also the main part for wind going up and over Fire Mountain :0(  the views around were stunning though - and I gradually got into a groove.

By Club La Santa I did feel more comfortable - but needed a quick pit stop - which lasted longer than it should have ;0)  anyway I knew the next 25 miles up to Haria and felt pretty good all of the way up and certainly put the bad swim to the back of my mind when I passed a guy cycling with one leg - really - what did I have to moan about ?  nothing and that really did put it into perspective!!!! :0(  gradually the sun was getting hotter and hotter as we climbed but I felt good and kept pushing - once at the top above Haria we had an amazing drop into the town - which you could really get the speed up.

After that though it was climbing again - and this time it surprised me as we just seemed to continue climbing - each time thinking I had reach the top. Once at the very top of the island, the views were simply amazing and after such a long climb there was an even longer descent but as the winds got up it did get a little hairy with the crosswinds catch the wheels. It did feel great as it did just seem to go on and on. I was told before the race that the last 30km was all down hill - I think they exaggerated - as from 15-30km we went over some real bad rough roads - which forced another longer pee stop :0(  and then it was more climbing :0)

Once into the final 15 km it was mostly down, where you could get some serious speed. In the final few kms I came off a long single track road and joined the traffic - unfortunately I forgot they drive on the wrong side and was quickly forced across by a police officer :0)  a real near miss. Anyway kept the pace into PDC

I certainly had picked up quite a few places on the bike leg (520th) finishing the 112 miles it in 6' 22" - which I was happy with but know the first 30-40 miles had cost me considerable time and also started so poorly because of my swim :0(   anyway I was happy to be off and knew it was getting hot out there - as you can see by the pic above.

My garmin trace for the bike is here - although I forgot to turn it off so it went back to Club La Santa - seems to be ok up to 111miles - then goes a bit silly - so the overall times don't add up.

Ironman Lanzarote 2012 - Race day

Well apart from been woken at about 2am by my sister calling whilst at a party with Paul Heaton, I actually had a pretty decent sleep and woke by the alarm at 4am. After getting up I swiftly polished off 4 muffins which was breakfast, along with a sports drink and a banana bar - whilst making sure I had everything that I needed for the day ahead.

Once down in transition it was a final prep of the bike with the food and drink - with the nerves really really kicking in :0)

Once in the wetsuit the nerves were now at another level. As you can see from my face.

At this point I wasnt feeling good at all - and the confidence wasnt exactly showing - especially after my prep swim on Thursday :0(  Anyway after a mad mad start where 1600 people surge into the water - I was finally able to put my head down once I got to the first buoy about 150m out - from there onto a left turn I gradually got into a rythym, not a quick one but a sort of rythym anyway!!!!!  Once at the next turn about 1km down I really did start regretting not putting the pool time or learning from last years swim :0(  Any made the first 1.2 mile loop in 45 minutes - not good although it did take 3 mins to get into the water according to my chip :0(  things actually went from bad to worse though as I really did tire quite a lot on the second loop - and finally got out after another 48minutes - absolutely exhausted :0(  a split of 1 33 - OMG what a F******* nightmare - but what more did I deserve after averaging less than once a week for 6 months!!!!! I vow not to race now until I can swim properly :0(  Anyway on getting out I did see Julie and her dad cheering - and I was over the moon just to get out - so had a decent shower whilst removing my wetsuit :0)  which added up to a rather poor 12 minute transition - but too be honest I was goosed!!!!

Pre-race and the nerves really were setting in

Friday afternoon meant re-housing down in PDC - and that meant making sure I had everything for the weekend - including the bike - which was transported along with the other Club La Santa residents bikes in a rather unusual way (but efficient and effective - as it was waiting for me once I got down to the Start line).

Once in transition it was a case of racking up the bike and bags - and now the nerves really are going!!!!!  As I put the Slice in and make sure I know were I'm going after getting out the water, etc.

Caught up with Mam and Dad who had found their local for the week :0) where Dad couldnt believe how cheap the lager was :0)  just what I needed when stressing pre-race ;0)  anyway caught up with Mam and Dad, and then went on too meet Phil and Sue for a bite to eat - where I had my traditional pre-race food of pizza.

After that it was back to the apartment - with a visit to the local supermarket to get some carbs for breakfast - which wasnt so successful :0(  anyway it was a case of counting down the hours and some last minute prep for the morning, which obviously included last minute shave ;0)

What a week

Well got to club last santa in one piece and more important - so did candy * the bike :0) anyway after getting some sun I put the slice together and got out for a ride on mondat. Got about 50 very hilly miles in over to haria in the baking sun - it was around 35 - so got back to the sun lounger and then did some stretching. Tuesday I did a 10k run at about 6 when the temp was down to 32 :0( and probably went too fast but hr wasn't too bad - but then lost half my body weight when I grow got back too the apartment.

Wednesday was a short brick session with a 45 min ride, where I rode back with one of the product women who was confident of being at the front on Saturday - so good luck to Michelle from Denmark - little pocket rocket!!! Anyway ran a couple of miles off the back of that.

Early on Thursday we went down to pdc and I swam the course and didn't like it one bit - as the current was stronger than I thought :0( going to be an interesting swim

Today we are heading down to peuto del Carmen for the race tomorrow - let's just hope it cools xxx here's for one big bad day!!!!

Off we go :0)

Well it's Saturday morning, I didn't chance to get any exercise in yesterday because of work and then getting back to complete packing - including padding out the bike. Finally got to sleep at about midnight but got up early to get a run in, managed the nice 8.5 mile lumpy loop which made me feel better - although definitely need a sports massage once I get to la santa as legs are very heavy. Hopefully all ready, all three bags on the limit - and the Scirocco is to the limit, don't know how I'm going to drive with my long legs.

Go locker and nick this morning who are doing Ironman Mallorca 70.3 - be watching out for results!!! And also for all those running Chester Half Marathon tomorrow.

I'm going to keep updating this week - right up to the event, as it'll help keep my mind off the event!!! 7 day countdown now :0)

Thursday....what a day!!!!!

Well that was one chaotic day - from the early start to get Lydia to school and talking to the bank to sort out the mortgage - to the lets get everything boxed off at work and packs these bags - wow!!!

No training today - as basically didn't have time to do anything - apart from all of the above. Tonight managed to get the bike finally prepared for Lanzarote

The Slice has certainly been riding well - and the new wheels make a big difference, so hoping to go well on the bike in Lanza. As you can see plenty of hydration on the bike - just got to remember to keep taking it in :0)

Then had the stress of taking it back down and packing it into the bike POD - patience and bikes are not my forte I must say :0(  anyway our Jo called mid way through to wind me up that she is going to see Paul Heaton in Newcastle next week - gutted :0( but I kept it all in ;0)

Anyway the Slice is now in bits - just hope i've packed it right and can get it back together on Saturday night when I arrive :0) probably need a bit more bubble wrap in there but certainly seems to be it

Anyway its 1130 - finally get to bed - reckon the 8 mile run at 6am might be out of the window tomorrow morning - so reckon its straight after work :0(  hey ho reckon I'm ready for a rest!!!!

Early morning bike clean

Up early to clean the bike before work - took it apart to make sure it is in tip top condition before packing away later in the week.

Managed a 10k run on the treadmill after work as the weather was rubbish again outside - so kept it steady for most with 7 30 miles - and then finished with a 6min mile - HR was pretty steady in low Z2 until final push.

Easing back on training anyway......

Well what a week, back to work after a long weekend and the house hunting moves forward - with an offer!!!!  So during a very busy week at work we've also managed to get an offer accepted and hopefully in the final stages of sorting the mortgage before we go away on Saturday afternoon.

After the stresses of work and house buying, I took the opportunity to get out on the bike on Tuesday - especially since we had some decent weather and wanting to get the Slice out once more before packing up :0)

Had a leisurely ride up to Moel Famau with a couple of guys from Wepre which actually helped ease my legs which were feeling heavy from the run on Monday night :0( bike was ok except the Look cleats are completely gone, so need to change them asap. You can see the ride on Garmin here

Busy weekend

Well its not long now - under two weeks and this weekend has been hectic. Didnt manage to get any training in on Friday because of work and also a house viewing - we need to find a house asap as have a sale on the house - so this is now priority to the top of our task list. The viewings continued over the weekend, but did manage to get some training in.

Saturday morning I managed to get out on the Slice across into Cheshire - and it actually felt good!!!!! It was actually the longest ride I've done on the TT bike, and it didn't feel too bad at all. The 66 miles - managing to average 19 mph over the 3.5 hours, which wasn't too bad, as I wasn't really pushing, just getting used to riding in the position for a decent length of time. See the garmin trace for the ride here

On Sunday I was planning on getting out, but we took the kids out to the Candle Workshops and Cheshire Ice Cream Factory - as well as more house viewings. So no training - and instead a rest day - which I'm still feeling I need to be honest.

Anyway after spending the day with the kids again on Monday, I managed to get out for a hilly 12 mile run over Rhosemor - calves feeling quite tight as still havent managed to get in a decent sports massage for a couple of weeks. Anyway managed it in under 90 mins - avg 7 28s -- with HR really low. Enjoying the taper down anyway - just need to freshen the legs - and aslo think the trainers I'm using are gone now!!!!!! so need to start using the newer Asics!!!!!  Might help the freshen up.

Garmin trace on the run is here

New Garmin 405

Impressed as I had a package from Garmin - replacing the broken 405 - so the Garmin support has replaced it very quickly - and with a new Garmin 405 - so I dont feel as bad paying £78 now :0) so Thursday was setting up to get it personalised with my HR monitor and cadence sensor (run).

After work I managed to get the Slice out for the first time of the year - and with the new Mavic Cosmic Carbone Sls on - yessssssssss - think I'm going to enjoy - will post a pick of the setup at the weekend :0) At first, it was a bit weird - but soon got into a comfortable position on the bike :0) and headed up to Moel Famau - testing how it climbed. Wouldnt say it was the best ride up there - but I'm not exactly bursting with energy at present :0( and in need of the taper. Anyway got up there in good time, and sped back down - you can see the garmin trace of the ride here

Julie says I need to name the bike, so any suggestions?????

Swim and run

Wednesday morning was an early start at Mold pool - where I got in a decent 2000m swim - and felt better after that than I have after shorter swims recently - think I must have relaxed into it more, which is positive.

At lunch, I got out around the very wet Meadows for a quick 40 minute run - 6.25 miles - but really struglled the last two miles were I did feel really tired - Monday may be catching up with me. You can see the garmin trace here for the run - not quite 7min pace. Used Wednesday to relax a little and recharge.

Taper, taper, taper.....

Well after Monday night's long run, its now into taper :0) I think I'm ready !!!!!!   Being a little stiff from the run - Tuesday night was a 1 hour turbo session - which I actually felt better after so also did a concentrated 15 minute ab session to finish off.

22 mile long run

Well since i missed the weekend run I needed to get out and get it done - 22 miles and then taper. So after an early finish I set off around Chester - and just kept in steady (had to borrow Julie's Garmin 110 with mine being fixed or replaced - so ran with no HR). As you can see from the trace I my pace was pretty steady - but because I had no support - and ran out of gels at the weekend - I started to flag with no nutrition of hydration.

At mile 18 it really started to hit me along the Meadows as I had to start / stop at the gates - anyway finally got through it - and managed to avg 7:34s - not bad considering the last few werent near that :0) and I know I was running at a conversational pace. Definitely think I'm running a lot better than last year - much stronger and quicker.

See the garmin trace here

Well its taper down to the big day from here - less than three weeks to go!!!!

Torrential rain and winds

Sunday was meant to be my main long run - 22 miles - but because of the torrential rain I thought best not too - which I think was a good decision. The weather was shocking !!!!

I was meant to be doing a TT in Barnard Castle - really wouldnt have fancied that - 40 miles of a mountain TT in torrential rain and gale force winds - respect to those who did. Jillco said it was the worst conditions she has ridden in - scary!!!! so it seems it was a good one to miss :0) see an article here 

I thought this video of Harlech Triathlon conditions really showed the conditions - after it had to be abandoned after a number of rider were blown off their bikes - oh the joys of triathlon :0)

What a weekend of weather

Lucky I was able to get out on Saturday - after canceling a trip to Newcastle. Although it looked bleak from the outset I managed to get in 100 miles included some really testing hills.

Decided to go up to Llangollen over the Horseshoe - which is a good steady climb from Pennyfford, then once in Llan I decided to tackle the climb out to Glyn Ceirog - which turned out to be an absolute beast. The climb starts pretty quickly with a 17% gradient which goes on for at least 500 metres - out of the saddle stuff - in which I just had to keep the legs turning :0(  by the time I got to the top of the steady part my legs were burning and because of the steep descent down into Ceirgo I couldnt even get any speed up. From there I spun my legs out to Chirk and then crossed over to Bangor on Dee, Malpas and Cholmondley returning via Farndon, Rossett and Kinnerton. Somehow I made it without the rain - but not without a close encounter with a car.

The garmin trace of the ride is here

Going through Rossett a women cut me up and nearly into the curb - and then actually stopped to say "who do I think I'm talking too?" after I shouted abuse. From there I saw the red mist after she explained it was not her fault as there was a car coming the other way !!!!!! Unbelievable - I tried to explain but she insisted that it wasnt her fault three times and wouldnt except that she shouldnt have overtaken if she couldnt get past safely!!!!! At the last point I just let loose with her - and left her in shock - oh the joys of cycling!!!!

Rest day - well from exercise anyway

Decided not to force myself out of bed too early this morning - in an effort to feel reasonably fresh for the PRINCE2 exam in the afternoon. Completed the exam anyway so fingers crossed :)

Picked Lyd up for an evening in and decided on Fish n Chips as the athletes food this evening :0)  well you need to reward yourself sometimes - back to full training tomorrow - and hoping the weather starts to get better than its been!!!!

Broken Garmin Forerunner 405

Finally got around to calling Garmin since the PIN housing for the 405 strap has just snapped off - by all accounts a known issue on the Garmin forum :0(  was surprised to hear that because it was out of warranty it would cost £78 (a bit steep - Julie had her's replaced last month for £40).  Absolutely love the watch and it has been very very reliable over the past three years - and has undoubtably helped my running quite a bit - certainly wouldnt be running sub-7s without it!!!!!! Anyway it was useless without been able to get a strap on it so its now sent off to be replaced :0(  lets see how the garmin customer service works then??????????

Really struggling for time

Well Wednesday morning I managed to get into Mold Pool for a steady 1500m - which at least felt easier than last week. Because of the PRINCE course that was the limit of my training, as Lydia was staying over and there was homework after passing the first PRINCE exam of the week :0)

On Thursday I managed to get out for brisk 8 mile run after the course - and just managed to beat the weather. The weather really has been shocking this week and looks to continue. So when I finished the course I knew I needed to clear my head and do something, so got straight out and along the Meadows. Actually produced my first run of avg sub 7 min miles for a decent distance - which I was especially happy with considering how muddy it was down by the River

You can see the Garmin trace for the run here

Unfortunately the rest of the evening involved reading a PRINCE2 Manual

Struggling for time

Well this week I'm on a PRINCE2 Course - so finding time to train is certainly going to be more difficult. Anyway on Monday I managed to get some strength work (legs) and stretching in the gym before going back home to revise from the days coursework. The stretching this year has really worked and I can honestly say I am now an advocate of stretching - especially for us older folk :0)  20-30mins of stretching and rolling really helped freshen up my legs following the long run and rides over the weekend.

That also meant my bike had to be an early morning session - so the alarm went off at 6am - and I did 30 minutes of high cadence and then 30 mins of power work on the turbo - which certainly woke me up.  After a day of sitting down - my legs were again stiff :0(   but followed this up with a Body Pump class - so some extra all round strength work. And thats been followed up by cooking - and then some revision - the joys :0)

Well its swimming in the morning - :0)  as long as I can get over my procrastination !!!  I think the SwimSmooth guys were definitely right with this email::-

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Is Procrastination Killing Your Swimming?

Procrastination is a silent killer of swimming performance; it keeps us doing the safe and familiar things, and stops us making the changes that we need to improve. It keeps us on that frustrating plateau we're on, sometimes for years. Do you recognise yourself in any of these statements? I haven't been in the water in ages, when I do go back it's going to be a struggle. When I'm at the pool I see slow swimmers fighting the water. At all costs I must work on my stroke technique and focus on efficiency. I don't feel ready to -  join a squad / swim in open water / do a race  - as I'm not a strong enough swimmer yet. I'm sure my stroke technique is fine, I've been swimming for years and it's always stood me in good stead. What I need to do is train harder. Procrastination can take other forms too, such as endlessly studying great swimmers on Youtube or debating technique to the nth degree on internet forums. The more intellectual the swimmer the more elaborate this analysis-paralysis becomes but more often than not people who do this are simply putting off going to the pool and actually swimming. Our suggestion? Don't put it off another day. Commit to a period of six to eight weeks and make some major changes in your approach to swimming. Then focus on those changes every session and be objective about the outcome by measuring your swimming speed before and after. The worst thing that can happen is that you slow down slightly and need to revert to what you were doing before. But far more likely you'll finally get off that plateau and break through to a higher level of swimming. What changes should you make? There are some ideas here and here but quite likely it's the thing you've been avoiding doing more than everything else. If you keep on doing what you've always done, you'll keep on getting what you've always got. It's a cliché but so very true. Swim Smooth!

Pain

Well after the bike and Saturday - it was long run day and watching the London Marathon didnt even seem to motivate me to get out - obviously very tired. Anyway once I got out I ran down to Flint and around, but then had to climb up Pepper Mill Lane - a two mile climb - which just seemed to batter my legs :0( by the time I got upto Northop Hall at 7 miles I knew I was suffering. Anyway I continued on, and on , and on - with plenty more climbing too. It really slowed my pace as the legs just wouldnt take me and any faster. By the time we got back (Julie was on her bike), I knew I needed to add a couple more miles on - which meant another 2 mile climb but got through it by knowing I would be down hill on the way back. Well that two miles up was painful - really really painful and the legs are still VERY stiff today. Got 20 hilly miles in though - just one more long one next week of 22 miles - bring it on!!!!!!

You can see the garmin trace here - Heart rate is well low - and avg speed didnt do badly considering the climbing and my legs

A Hard Weekend!!!!!

Well I know its getting near now - and so does the body. On Saturday I got out on the bike, and met some Helsby guys whilst cycling up towards Llandegla and joined them on a ride up to Bala. That meant plenty of climbing, a bit of rain and a lot of wind (great practise for Lanza). It also meant a bacon butty and Americano at the cafe in Bala :0)

Riding back was a lot nicer - apart from the wind seemed to get up even further. After going through Ruthin we finished off with the climb at Moel Artur - which the guys had never completed this way :0) ouch!!!!

See the garmin trace here

Early morning run

After another 1hour turbo (because of the dreadful weather) on Thursday night, I decided to get up early and do my run.

Run started off really badly and couldnt even get my legs going on the flat, and then when the gradient picked up towards Rhosemor I began to really really struggle. As the sun got brighter and brighter (at last), the drag upto Rhosemor was really hurting - its basically a 3.5 mile hill with some steep bits - and really really can blast you. Any way by the time I got up top I was struggling but managed to get the legs going again and even managed to open them up a bit. Coming back down can also hurt as it can get pretty quick and batter your legs, final  mile found quite hard as I tried to push on - anyway finished with HR AVG till in Zone 2 and AVG PACE of less than 7:30 per mile which wasnt bad considering the start. 

Got a feeling I'm going to be eating quite a bit today :0)   started with a big bowl of muesli, SIS Rego Recovery Drink and a Bagel with honey on :0)   bring on the morning Costa :0)

You can see my Garmin trace here

Oh no back in the pool

Well after two weeks of procrastinating - decided the Swimsmooth email was spot on about why I'm not getting any quicker/better - its purely procrastinating because im not keen on it :0(  and dont feel confident!!!

Anyway pushed myself and went did 1500m before work at Mold - got through it but did feel tired - not ideal but going to push myself with this over the next four weeks, and put into practise what I learnt in last months Swimsmooth course. As well as being a bit of a Bambino and Overglider - I've also got to get that swim fitness back as the shoulder were certainly tight.

Anyway backed this up with a decent lunchtime run around the Meadows - and although the legs were heavy, especially near the end, felt really good - and DEFINITELY feeling the benefit of no alcohol!!!!!!!

See my run trace here on the garmin site
http://connect.garmin.com/activity/169405655

Tuesday - and its back to it

Up early before work to do a decent one hour turbo - this mornings was a more interesting Virtual Reality route on the Bushido using the Tacx Trainer software with plenty of climbing :0) 

At lunch I took the opportunity to drop the Slice off for a service to prep for some decent miles before the race - gears and brakes certainly  need doing properly ***  definitely want to learn how to do later in the year. Dropped off at Eurkea's, so hopefully ready to give a good spin at the weekend.

After work decided to do some strength/flexibility work with Julie - and went to do the hour BodyPump which certainly got the legs going again - as well as testing the shoulders/chest. Stretched out for 20 mins afterwards as well - certainly noticing the difference when helping me through the week.

Rest day

Well after the long ride and run of the weekend, I used Monday as the rest day and took the opportunity to get a sports massage in Hoole, which was definitely useful - as it certainly identified my IT Bands were starting to tighten again - so I've worked on those since then. Apart from that the legs were just really heavy!!

I also took the opportunity to start getting the bike prepped for Lanza - and with my new wheels - finally decided on the Mavic Sosmic Cabones - arriving over the weekend, I used some time to finish them off by adding the cassette. I've decided to go for an 11-28 again on the back following last years advice by Wilko to save my legs :0)  and certainly think the extra did help.

Long run - major stomach issues

The training is picking up and that means long runs. This weeks was a 18 miler !!!!!

Decided to run down to Flint and back up around to begin with - but after about 4 miles I began to realise that the stomach was really playing up - after the run up from Flint I knew I needed to sort this, so decided to run back home and have a quick toilet stop. Wow - two major stomach issues in a week - noted and will definitely watch my nutrition better from now in - Bella Italia Pizza and High5 - probably arent a good mix for lunch before a long run :(  

Anyway apart from that felt comfortable - although legs are getting heavy from 15 miles - I guess they should considering I had a 100 mile ride in the day before.

http://connect.garmin.com/activity/168645319

100 mile ride out into Cheshire

Set out early on Saturday morning to get back for the girls - and managed a cool 100 mile out to Nantwich and back. Beautiful morning - though a little cold at the beginning. Thought it was telling me something when I went by Donald McCains stable today - had to go for BallaBriggs after that - but wasnt to be  :0(

Anyway managed to get a nice 100 miles in and back for the end of the FA Cup semi final. Felt tired at the end - but its always a long old ride when you are out there by yourself doing that sort of distance. Its another one under the belt though - so planning a hilly 100 next week.

You can see my ride here:-
http://connect.garmin.com/activity/167936854


Its long run time tomorrow - better do some stretching :0)

Early morning Turbo

Friday was turbo time - so started with one of the Tacx VR courses on the Bushido - unfortunately a system install in the middle impacted that one - so finished it off with a technique session again at 100+ which made up the hour :0)  Back outside tomorrow will certainly be more interesting.

Nearly a Paula Radcliffe moment in the village

Well sometimes its good to get reminders of what happens if you dont take care of your nutrition!!!!!!   Did an early morning run over Rhosemor - but felt on the climb that my stomach just wasnt right but just pushed on (HR was also up). Anyway at about mile 5 the pain was causing issues and seriously having to clench my butt cheeks - NOT good for your run posture. Anyway coming down I decided I'd better cut short the run - so knocked a mile off by coming through Northop. By then I knew I needed the toilet so bad and considered just squatting by the side of the road as it was that uncomfortable - so obviously this also slowed me down - as every time I tried to speed up it became worse. Anyway got home - just !!!!!!!!!!!!!!!!!!!!!!!!!! :0)

http://connect.garmin.com/activity/167227017

Felt much better after - anyway backed it up with a light run around the Meadows with Julie

Heavy legs....but keep on pushing

After the long run on Tuesday, followed by the BodyPump - I backed it up with another double session.

Early morning 100+ technique cadence session for 45 minutes to try and clear the legs - as well as smooth the movement out. Good session and found it was definitely getting easier to spin quickly and smoothly by the end :0) At lunch had to stretch out for 30 minutes to try and clear out the legs :0)  doesnt get an easier the older you get

Backed it up with a ride over Moel Famau and back over Moel Artur again - soon realised the tough couple of days had taken a lot out of my legs. By the time I got over Rhosemor I knew it was going to be hard - but it wasnt really till I got over Moel Famau how painful it was going to be. Moel Artur is a beast of a climb on a good day - and on a bad its just mean !!!!! And that what it felt from the very bottom - just dug deep and kept spinning - and standing in the lowest gear - 39-28 :0(

http://connect.garmin.com/activity/167228028

Alcohol has now officially stopped till Lanza!!!!!!!!!!!!

After feeling like crap on Monday and not being able to do anything, I got out for a run again on Tuesday.

The run around the Meadows in Chester was my first since Thursday, and I certainly felt it. HR was higher than normal as I'm still not feeling 100% and the head is still loaded. Kept having to slow slightly because of the HR but kept it steady - although legs felt really heavy from 6 miles :0(  anyway managed to finish it ok and felt better for it. See the garmin trace here:-

http://connect.garmin.com/activity/166930325

After the run I also managed a strength session in the gym with a good hard BodyPump - feeling fresher and healthier already :0) mussels and homemade bread for tea :0)

Back to training

Well after a day off on Saturday - I got back on my bike on Sunday - but definitely not feeling the love :0(

Headed out towards Ruthin in some poor weather - and my nose already streaming. Then headed across as the weather was looking pretty poor up on the tops of the Clywdians - rode up and around the Shelf. After that and looking at the top of the Horseshoe - took the decision to head east wards towards Wrexham, and although the weather didnt seem to be getting any better - I wasnt climbing any higher.

Continued towards Wrexham and then around Chester - with my nose somehow streaming even more - felt pretty strong but didnt have much nutrition. Well got to Chester and then headed back - a good 75 miles in the legs was alright - but not feeling well and feel a cold coming on :0(

See my garmin of the ride here
http://connect.garmin.com/activity/166354737

Saturday - oh no - alcohol has to now stop!!!!

Well all exercise has been abandoned because of the messy party today - although it could have been worse - I could be feeling like Julie :0)

Alcohol has now got to stop if I'm going to get through IM Lanzarote :0(

Easter Friday - The pain of alcohol

After a couple of bottles of red on Thursday, the ride over Moel Famau on Friday was painful!!!!!

The view from Moel Famau overlooking Ruthin was amazing in the snow - even though it wasnt too cold. Anyway the ride where I've been pretty strong was a struggle on Friday, and didnt enjoy!!!!   Came back over Moel Artur which was really painful indeed - and really tested the legs today. See my garmin of the ride here:-

http://connect.garmin.com/activity/165582917

With a family party today, its not going to be the most active!!!! And also means more red wine and cake :0)

Thursday - Breakthrough Run session

After trying to up my cadence for the last couple of miles on Tuesday - I decided to try for the full 10 miles on my run on Thursday.

So first run of 90+ cadence - felt strong although last mile I was heavy.  90ish cadence has made a major difference to speed (7:01 pace for 10 miles) and still keeping the HR down in Zone 2 (which is marathon pace).

Major change in my running :0)

Jamie's 3rd Birthday also brought about a couple of bottles of wine - which didn't help my athletic prowess :0(

Wednesday - British weather back to normal

Well the weather is back to normal, with snow :0(  after last weeks hot temps its unbelievable that the UK can change so quickly.  So Wednesday's cycling involved a hard Spinning session at work with loads of climbing and then a good hard seated turbo for an hour on the Tacx Bushido :0)

Back to training

Well after a couple of days break from training and a painful sports massage - it was back on it. After an early start at work I got out for a decent 10 mile run around the Meadows in Chester. With the legs feeling much fresher from the massage - no pain no gain!!!!!

Kept the HR really low in first 6 miles @ under 140bpm for most. After the Eccleston Ferry bank I decided to try and use a shorter quicker stride whilst continuing with a low HR. Managed to do a nice 3.5 miles @ around 90rpm cadence - up from my normal at around 82 rpm :0) felt weird at first but kept at it and noticed an increase in speed - with each of the 3.5 miles under 7 min miles whilst HR was still steady in the Zone 2. Wow going to try and continue if that really does work - just got to make sure the HR stays low but felt pretty comfortable. Going to read up more on this cadence stuff


See my garmin from the run
http://connect.garmin.com/activity/164481226


After that it was onto BodyPump for an hour - probably a bit much after the run - as the squats certainly took their toll :0)


Time to rest now :0)

Another day off

Well after a busy day at work - it was time again for another sports massage, and because it had been a month since the last I knew it was not going to be pretty.

And after 30 minutes of pain - on the calves and glutes - I got up to feel a little dodgy (obviously flushed a load c*** from my muscles again into my blood stream), which meant water, water, water.

Monday night was also 'rest' with a cracking charity night at the Chester Comedy Club - but also meant a late one :0(

Day off

Well after a full on a week - youve got to have some time off and enjoyment!!!!! And Sunday certainly was even though I had a 3 hour drive back from Newcastle - it was certainly worth it !!!!

Back to training today - witha big smile :0)

15 mile morning hilly run around Rhosemor

Well after the indulgence of the Friday night, I knew I needed to get out - so managed to do so, but not exactly feeling 100%. Got up and around Rhosemor with heavy legs from the Friday run but kept it steady and kept the heart rate nice at low for most of the miles. Got around in 1 57 - with comfortable zone 2 heart rate - which i was happy with considering the climbing on the run (see the Garmin of the run below)

http://connect.garmin.com/activity/163185524

Managed to run the wine off - though off to Newcastle now, so may have to do another 20 miler to work that off. Come on the toon !!!!!!!!

Not the food of athletes......

Well I knew my day was going to be a bit different when I got up to one of the chickens toppled over in the eglu, one of my new chicks had come to its end - and I couldnt even eat it as rigamortis had set in over night :0(  so picking it up wasnt the nicest starts to a morning.

After a morning of meetings I managed to get out for a quick hour run into Chester and around the Meadows - nice 8 miles at low HR
http://connect.garmin.com/activity/163185500

After work we took the kids to McDonalds - and I just had to have one - so it had to be the Deluxe Quart Pounder meal with Thick Shake - and large of course - not exactly the food of athletes :0(  but the kids loved it

That was followed by a Friday night of two bottles of wine :0( shared between Julie and I - with a mega portion of nachos - again not exactly the food of athletes or a good base for the morning run :0(  but it certainly helped me sleep

Make the most of the weather

Decided to make the most of the weather after wotk - before the cold snap comes in. Rode out too and over Moel Famau and back over the steep climb at Moel Artur. Great ride out and felt strong on the climbing - pushing some stronger gears over most the climbing - going to have to start using the TT bike though to make sure I'm able to push the same gears as comfortably.

Take a look at the Garmin trace of the ride out - just hope I get more weather like this up to Lanza
http://connect.garmin.com/activity/162826284

Deserved a nice bottle of Red wine after going to queue in the Petrol Station for diesel during a quiet spell :0)

Ironman Lanzarote countdown

Well I've decided to start back up the blog to diarise the build up to my Ironman Lanzarote 2012, especially for those who have asked whats involved in completing an Ironman.

With just under 8 weeks to go until the event, the blog will cover all of my training, and everything else thats goes with attempting an Ironman - in the hope I'm fit to be on the start line in Lanzarote on 19 May.

Over the past 20 weeks I've gradually been building up training regime on the bike and running (not so much on in the pool :0( , to the point I'm now running for about 2 hours on a weekend and cycling normally for at least 4 hours. The blog will cover all my swim, bike and run sessions, as well as covering my nutrition - in my aim to go under 12 hours (I completed Ironman Wales last year in 12:23).

As well as wanting to complete this great event, I've also decided to help raise money for a worthy cause, Sir Bobby Robson Foundation

Sir Bobby Robson fought cancer an incredible five times. Sadly, 17 years after his first diagnosis, he lost that long and courageous battle on 31 July 2009. He died very peacefully at his County Durham home with his wife and family beside him.

During the last 18 months of his life, and after retiring from football management, Sir Bobby worked hard towards a new goal - fighting cancer through his charity.

The Sir Bobby Robson Foundation focuses on the early detection and treatment of cancer and the clinical trials of new drugs that will eventually beat it.

Because he touched so many people, there have been no shortage of supporters of the Foundation - including the late Gary Speed who ran the London Marathon for the Foundation, before his sudden death. Gary's death touched a lot of people both down in here in Chester where he lived and also in Newcastle where he became a true legend playing for the Newcastle United under Sir Bobby.

I have set an ambitious target but hope you can dig deep for such a worthy cause and such a big challenge. You can support me and the Foundation by going to my JustGiving page

http://www.justgiving.com/Gary-Watts1

Thanks so much for all of your support!!!

For those watching please feel free to comment.