The commonwealth games are a year and a bit away in 2014 so I went up to test the refurbished pool in Edinburgh in full expectation that I'll be selected for Scotland following my weekend TI course!
The pool is impressive and the refurbishment has improved the facility considerably from the dingy place it used to be. I parked the car up outside and was amazed to see a fox relaxing in the sun right by the path. He didn't flinch as I was within a metre of him and cast me a glance in the hope of some scraps.
I arrived, excited to put all that I had learned to the test. The pool is a 50m pool all 2m deep and kept at a decent temperature. I had no nerves, no anxiety, no fear just enthusiasm - what a change from a couple of weeks ago. Jai kept saying focus on one thing so that's what I did. I started with a few balance drills, they were a bit tricky in 2m deep water but I just headed for the side each time. Then I moved on to swims few lengths. I have decided for the next few weeks to forget about speed and completely focus on technique with one thought on each length.
First length was head position, let it bob out in front of me and that was ok. Breathing seemed better with half of my goggles in the water and half below, using the roll of the body from the hips to reach the air. Next length was the skating position to make sure my leading arm was relaxed and in the right position. I stuck with that for a few lengths as I worked on my timing and hand entry position. Then it was on to wide arms which helps release the stroke into the right position. All up I felt things were going well.
So I decided to count my strokes, total of 44 for the 50m pool. Now I used to take 27 or 28 for a 25m pool so that means if I build and sustain my current stoke length I will use 3,344 strokes in an ironman. This compares to 4,180 with my old stroke which means that if I even do the same time I will be 836 strokes better off and less tired for the run and bike which equates to a 20.14% improvement in my swimming efficiency. Not bad for a weekend away!!! You can't take the quantity surveyor out of me!
The interesting thing was that the more I relaxed and just let the calm envelope my stroke the easier it became. I wasn't pulling hard on the catch part of the stroke, I just chilled out focused on the one thing each length and let it happen. I may have looked rather odd in the pool but I don't care. Practice makes perfect and I enjoyed today.
After I posted the blog last night I spent 40 minutes cross training to completely toast my legs. I've started taking recovery shakes, no idea if they make a difference but I'm prepared to give it a go. So once I'd finished my work I headed into the gym and did another 40 minutes cross train tonight followed by 20 minutes on the abs. They are still well hidden but with the inches coming off the waist I hope that they will make a summer appearance!
I'm enjoying the training this time. I suppose because I've finished 3 ironman races in the past the pressure is off and I feel that although the schedule is a big commitment I have time to relax and enjoy the training time I have. After all a few hours out on a bike or running on a day like today is hardly a hardship is it?
My head is full of exciting ideas for this year but more of them later.
Let's make 2013 something special!
Tuesday 26 February 2013
Monday 25 February 2013
from a stone to a fish - is it a miracle?
Well it's been a few days since I've been around to blog.
This weekend I was fortunate to be able to go on a swim course to help my freestyle. Anyone that has seen me swim will know exactly how unfreestyle my swimming was. My previous approach was firstly change to enter water, stage 2 grow increasingly uptight, stage 3 become stressed, stage 4 thrash up and down the lane to a point of exhaustion and final stage was to get out of the pool depressed at my inability. So this weekend I bit the bullet and went to a swim course on Saturday morning.
There were 12 of us in the group all with different objectives and targets - mine was fairly simple I wanted to come away with the belief that I could swim and not get completely stressed every time I go near water. When I went to Lake Placid I had a panic attack in the water on the Wednesday practice before the race and it shredded my brittle confidence. At that point a personal coach talked me round and gave me some ways of tackling the problem should it arise on race day. It didn't and I somehow pulled off a 1:35 swim which was pretty fast for me.
So the morning started with an explanation of what was ahead, how the process would work and a chance for us all to talk about what we were aiming for. There were a couple of folk starting out on the triathlon journey, a couple more aiming to Ironman and few that just wanted to swim more efficiently. The course was led by Jai Evans of Total Immersion with support from Salka Hintikka and a local coach Jan Moffat Osband, they were all excellent.
You could see everyone was itching to get in the pool and show there swim techniques off. Apart from a couple of folk who had little freestyle experience I reckon that 90% of the rest of the people secretly hoped that the first video review would be a pat on the back and told that they were excellent and only need a minor change to reach perfection!! So the first session included the video recording and we started with the drills that would become the focus of the weekend. I should of said that the programme is geared up to give you the tools to go away and with practice improve your swimming. The journey to perfection starts with the weekend training.
So the start was easy - pretend to be superman in the water. Sounds easy because it's not superman as we know him but a drill to get your hands into the right place in the water and part of the balance drills. Balance I have learned is very important in swimming and finding your own balance point will help. I would get the DVD's that Total Immersion sells to get you started. Anyway after the initial drills and having spent time in the pool it was back to the classroom to review the techniques. This was again not as I expected because Jai picked out a lot of positives with everyone as well as some of the challenges that they faced. The chap I was sat beside was called Heston, not the Blumental version, but a really nice guy who was a regular and very competent swimmer.
So after the reviews it was back to the pool - sadly I missed that session due to a prior dinner engagement but Jai took me through the work that was going to be done. Day 2 started bright and early and we were in the pool just after 8.30. It wasn't very warm but 2 inches of fat and a rash vest kept me comfortable!!
We went back to some of the earlier drills to reinforce the balance stuff before progressing into being able to understand slipping through the water efficiently, relaxed hands, point of entry and timing. There were more classroom sessions which reviewed effective training and the good and bad of group practice sessions before heading back to the pool for more drills before we put it all together and started swimming.
I felt brilliant. Everything that we had been taught made sense and the tip of only focusing on one thing on each length gave me a few victories as the session went on. We then had the final video shoot and headed back to the class for the final review and advice of what to work on.
Jai had a iPad with sports video software so he could move quickly back and forward and show everyone the good and not so good parts of their stroke. One chap, a would be Ironman, seemed to have improved significantly and Jai drew a dolphin shape around him, I wondered if I would get a dolphin shape around me! Sadly not but the improvement is significant. Most of swimming is in your head and if you open your mind, forget the years of poor technique and free yourself from over thinking and trying too hard suddenly it seemed easier. To me the challenge was the messages that my brain sent when I go swimming were all negative. I enjoyed swimming at the end. The style of coaching suited me and because the learning experience was relaxed and good fun I think I approached the pool more relaxed and prepared to enjoy myself.
I look forward to my next pool session and I got the belief that I can swim and go on to be a better, more confident swimmer in the future. I've not explained it all very well but I remember the drills and will practice to improve my technique.
Our coaches in Jai, Salka and Jan all brought something different to the learning experience and I enjoyed working with them all. I think everyone will go to these sort of course with different expectations. My expectations were exceeded, I didn't expect to come home swimming like Michael Phelps and of course I didn't but I have now got all the tools to improve and be the swimmer I know that I can be. So no longer will I be the stone and soon I hope to be the fish! If you want to swim better then I'd happily recommend Jai and the team at TI because as you know if I can do it anyone can!
I kept it all real running 10 miles in the afternoon sun this afternoon. It was stunning! Maybe the miracle will be complete if I can run the 2.4 mile swim section of the Ireman! Ok that's impossible but maybe I might just enjoy it now!
This weekend I was fortunate to be able to go on a swim course to help my freestyle. Anyone that has seen me swim will know exactly how unfreestyle my swimming was. My previous approach was firstly change to enter water, stage 2 grow increasingly uptight, stage 3 become stressed, stage 4 thrash up and down the lane to a point of exhaustion and final stage was to get out of the pool depressed at my inability. So this weekend I bit the bullet and went to a swim course on Saturday morning.
There were 12 of us in the group all with different objectives and targets - mine was fairly simple I wanted to come away with the belief that I could swim and not get completely stressed every time I go near water. When I went to Lake Placid I had a panic attack in the water on the Wednesday practice before the race and it shredded my brittle confidence. At that point a personal coach talked me round and gave me some ways of tackling the problem should it arise on race day. It didn't and I somehow pulled off a 1:35 swim which was pretty fast for me.
So the morning started with an explanation of what was ahead, how the process would work and a chance for us all to talk about what we were aiming for. There were a couple of folk starting out on the triathlon journey, a couple more aiming to Ironman and few that just wanted to swim more efficiently. The course was led by Jai Evans of Total Immersion with support from Salka Hintikka and a local coach Jan Moffat Osband, they were all excellent.
You could see everyone was itching to get in the pool and show there swim techniques off. Apart from a couple of folk who had little freestyle experience I reckon that 90% of the rest of the people secretly hoped that the first video review would be a pat on the back and told that they were excellent and only need a minor change to reach perfection!! So the first session included the video recording and we started with the drills that would become the focus of the weekend. I should of said that the programme is geared up to give you the tools to go away and with practice improve your swimming. The journey to perfection starts with the weekend training.
So the start was easy - pretend to be superman in the water. Sounds easy because it's not superman as we know him but a drill to get your hands into the right place in the water and part of the balance drills. Balance I have learned is very important in swimming and finding your own balance point will help. I would get the DVD's that Total Immersion sells to get you started. Anyway after the initial drills and having spent time in the pool it was back to the classroom to review the techniques. This was again not as I expected because Jai picked out a lot of positives with everyone as well as some of the challenges that they faced. The chap I was sat beside was called Heston, not the Blumental version, but a really nice guy who was a regular and very competent swimmer.
So after the reviews it was back to the pool - sadly I missed that session due to a prior dinner engagement but Jai took me through the work that was going to be done. Day 2 started bright and early and we were in the pool just after 8.30. It wasn't very warm but 2 inches of fat and a rash vest kept me comfortable!!
We went back to some of the earlier drills to reinforce the balance stuff before progressing into being able to understand slipping through the water efficiently, relaxed hands, point of entry and timing. There were more classroom sessions which reviewed effective training and the good and bad of group practice sessions before heading back to the pool for more drills before we put it all together and started swimming.
I felt brilliant. Everything that we had been taught made sense and the tip of only focusing on one thing on each length gave me a few victories as the session went on. We then had the final video shoot and headed back to the class for the final review and advice of what to work on.
Jai had a iPad with sports video software so he could move quickly back and forward and show everyone the good and not so good parts of their stroke. One chap, a would be Ironman, seemed to have improved significantly and Jai drew a dolphin shape around him, I wondered if I would get a dolphin shape around me! Sadly not but the improvement is significant. Most of swimming is in your head and if you open your mind, forget the years of poor technique and free yourself from over thinking and trying too hard suddenly it seemed easier. To me the challenge was the messages that my brain sent when I go swimming were all negative. I enjoyed swimming at the end. The style of coaching suited me and because the learning experience was relaxed and good fun I think I approached the pool more relaxed and prepared to enjoy myself.
I look forward to my next pool session and I got the belief that I can swim and go on to be a better, more confident swimmer in the future. I've not explained it all very well but I remember the drills and will practice to improve my technique.
Our coaches in Jai, Salka and Jan all brought something different to the learning experience and I enjoyed working with them all. I think everyone will go to these sort of course with different expectations. My expectations were exceeded, I didn't expect to come home swimming like Michael Phelps and of course I didn't but I have now got all the tools to improve and be the swimmer I know that I can be. So no longer will I be the stone and soon I hope to be the fish! If you want to swim better then I'd happily recommend Jai and the team at TI because as you know if I can do it anyone can!
I kept it all real running 10 miles in the afternoon sun this afternoon. It was stunning! Maybe the miracle will be complete if I can run the 2.4 mile swim section of the Ireman! Ok that's impossible but maybe I might just enjoy it now!
Wednesday 20 February 2013
Stone shifter!
Well it's been another cracking day! Weather turned a bit cloudier and cooler but a text to Derek established a 12.15 rendezvous to go over Cliesh round to Powmill and back over Knockhill.
Derek fessed up to 3 PB's on our Sunday afternoon ride which explains why I was left trailing in his wake. The roads were quiet, the wind was out of the East and my legs felt like lead. I couldn't understand why every pedal felt like I was wading through treacle but I soldiered on. The climb up Cliesh is one that we know well and Derek was in fine form leading the way and setting a cracking pace.
We were careful on the decent, seen too many folk crash on the way down and then set off to Powmill. The wind was behind and I was struggling to hold Derek's wheel. I shouted as something was rubbing and I thought my mudguards needed a tweak. I turned the bike up and spun the wheels, the front wheel took a second and although still rubbing it wasn't too bad. The back wheel didn't spin at all. I looked and realised that there was a huge collection of mud between the wheel and the mud guard. I found a stick and pushed a wedge of mud out and the wheel run free - what a donkey I was. Everything seemed a little easier after that.
Waved at a DCC rider heading out over Knockhill - say hello if you read this!
Made some sesame flatbread for lunch, did some work and then spent an hour doing circuits and abs work. So yesterday's session was a morning circuits with a 4 mile run later in the day.
Going to rest tomorrow and spend some time stretching.
I had my weekly weigh in today and I've now lost a stone since the turn of the year! Only another stone to go and even then I'll still be obese according to BMI!
Derek fessed up to 3 PB's on our Sunday afternoon ride which explains why I was left trailing in his wake. The roads were quiet, the wind was out of the East and my legs felt like lead. I couldn't understand why every pedal felt like I was wading through treacle but I soldiered on. The climb up Cliesh is one that we know well and Derek was in fine form leading the way and setting a cracking pace.
We were careful on the decent, seen too many folk crash on the way down and then set off to Powmill. The wind was behind and I was struggling to hold Derek's wheel. I shouted as something was rubbing and I thought my mudguards needed a tweak. I turned the bike up and spun the wheels, the front wheel took a second and although still rubbing it wasn't too bad. The back wheel didn't spin at all. I looked and realised that there was a huge collection of mud between the wheel and the mud guard. I found a stick and pushed a wedge of mud out and the wheel run free - what a donkey I was. Everything seemed a little easier after that.
Waved at a DCC rider heading out over Knockhill - say hello if you read this!
Made some sesame flatbread for lunch, did some work and then spent an hour doing circuits and abs work. So yesterday's session was a morning circuits with a 4 mile run later in the day.
Going to rest tomorrow and spend some time stretching.
I had my weekly weigh in today and I've now lost a stone since the turn of the year! Only another stone to go and even then I'll still be obese according to BMI!
Monday 18 February 2013
Lazy summer days....
What a day! Absolute cracker. It was the sort of day that helps you see Scotland at it's best. The birds were up early heralding the rising sun and walking the pooch was a joy. I decided to get my work done and dusted as quickly as I could so I started at 6.30 and got stuck in. By 12.15 I had most of it out of the way despite my new metallic kettle destroying the tea that keeps me going when I work.
I texted my neighbour to see if she fancied coming out on the bike for an hour. The response was positive and a few minutes later we set off for the cycle track. Anna is a yoga teacher, a very good one at that and keeps herself fit walking and biking so we made good time down the path sharing stories of the last few days. When we found the sun it was warm and very pleasant, out of the sun the frost hinted at danger on the path and it remained cold.
The run along to Forestmill and then back via Saline was stunning, the deer are down off the hill seeking food and I realised how good their hearing is when my rubbing mudguards disturbed there grazing and they shot off over the hill. It was a day to be outside and a day to revel in the fact that I work for myself!
When I got back I finished off some work and then set off for an hour of circuit training. I'm enjoying the circuits and I think it is doing me good. I'm able to do more of the workout as the weeks go by so hopefully I'm building a stronger core which I hope will help my biking later in the year.
Tomorrow is going to be a long run as the weather prediction is that it's going to get colder later in the week so I thought I'd try and get the long run out of the way. I'm pretty convinced the difference between winter and summer in Scotland is a few extra hours daylight and about 5 degrees!
I texted my neighbour to see if she fancied coming out on the bike for an hour. The response was positive and a few minutes later we set off for the cycle track. Anna is a yoga teacher, a very good one at that and keeps herself fit walking and biking so we made good time down the path sharing stories of the last few days. When we found the sun it was warm and very pleasant, out of the sun the frost hinted at danger on the path and it remained cold.
The run along to Forestmill and then back via Saline was stunning, the deer are down off the hill seeking food and I realised how good their hearing is when my rubbing mudguards disturbed there grazing and they shot off over the hill. It was a day to be outside and a day to revel in the fact that I work for myself!
When I got back I finished off some work and then set off for an hour of circuit training. I'm enjoying the circuits and I think it is doing me good. I'm able to do more of the workout as the weeks go by so hopefully I'm building a stronger core which I hope will help my biking later in the year.
Tomorrow is going to be a long run as the weather prediction is that it's going to get colder later in the week so I thought I'd try and get the long run out of the way. I'm pretty convinced the difference between winter and summer in Scotland is a few extra hours daylight and about 5 degrees!
Sunday 17 February 2013
The Iron Monster.....
Well I was up early and did an hour and a bit cross training which did what it said on the tin. That left the afternoon free to go out on my bike with Derek. Derek's been away for a week in Club La Santa which has made a big difference. He left me in his wake all day and smashed his way up anything that looked like a hill. I have much work to do!!
One of my favorite races was the Iron Monster in my home town of Inverness. They have stopped running the race which is a shame as it was a well organised good race. The start was in the Bught Park at 7am on a rainy and dark September morning. It was a mixed race with teams and individuals taking part. The race was billed as 120k duathlon with the first 40k on foot and the last 80k a mix of mountain bike and road biking.
It was a mass start with solos and teams and we soon formed into groups and I joined up with a bunch of solo racers all with the aim of finishing the race. The route was hilly with most of the run being down the Great Glen Way. There were feed stations every 10k which also served as the handover points for the teams. We were moving along at about 10k per hour in our group and all went well until just after the 20k feed station an enthusiastic team runner knocked over one of the girls that was in the group. She picked herself up but was both shocked and struggling with the damage done to her legs both by the gravel trail and the scrub bushes. So at 30k she went off to get medical help and we all carried on. Bizarrely we passed the offending runner a few miles up the road when he had run out of steam and was walking. A few words were shared!
The hills were taking there toll and we had slowed to a stagger on the uphills. I was still moving when I went past another solo racer who was in worse shape than me. I stopped and he told me he was giving up. I stopped and we began to chat - he was a boxer who had done some amazing challenges but felt this was a stage too far. I suggested that we start to jog so we didn't get cold and then using distraction ie chatting managed to keep him going to the transition - we had lost a bit of time and I completed what turned out to be 43.5k in just under 5 hours.
The major transition was brilliant and as I pulled on my mountain bike shoes one of the volunteers appeared with a bowl of porridge which went down a storm. The next 35k was on the mountain bike - I had set off ahead of the boxer but within 15k he flew past me shouting that he had got his second wind. He was flying. Next thing the girl who had fallen went past on a tandem with her boyfriend - they were very fast. I felt pedestrian but kept my head down and ground out the miles. As we came out of the forest I looked ahead and saw Danielle who had driven down from Inverness - it was brilliant and a real pick up.
The second transition was in the middle of a field - I grabbed some more pasta, pulled on my bike shoes and set off on the last 45k leg along the Dores Road on the East Side of Loch Ness. As you turn out of Drumnadrochit there is a climb of over 1,000ft ahead. I was on my home ground on the road bike and started picking off a few riders. Well about two thirds of the way up I bumped into my boxer friend. He said he was done! Again! I told him to grab my wheel and sit behind me and we'd make it home together. So we ploughed on and once the hill was crested it was a fairly flat run into Inverness. We were picking up a few of the solo guys and passing a few teams as we worked together.
It was brilliant and the miles flew by. We had made it to the finish, the boxer and the other guys that had shared my wheel all stopped and let me finish ahead of them. It was a fab thing to do and I felt pretty emotional.
We then had to clear all of the bikes and kit into the car - no fun after a long race but after a quick shower Danielle and I headed out into town for something to eat and to celebrate the result - I had finished in 23 out of 39 Iron (solo) racers and 225 out of the 256 teams and solos - I was dead chuffed to beat a few of the teams! I'd finished in 9.03.
It's a shame that they no longer do the race as it was brilliantly run, good fun and I would love to do it again.
Not sure why I am writing this down other than I was thinking about it today on the hill out of Dollar....
A new week begins and the weather looks set fair which hopefully means a few good outings!
One of my favorite races was the Iron Monster in my home town of Inverness. They have stopped running the race which is a shame as it was a well organised good race. The start was in the Bught Park at 7am on a rainy and dark September morning. It was a mixed race with teams and individuals taking part. The race was billed as 120k duathlon with the first 40k on foot and the last 80k a mix of mountain bike and road biking.
It was a mass start with solos and teams and we soon formed into groups and I joined up with a bunch of solo racers all with the aim of finishing the race. The route was hilly with most of the run being down the Great Glen Way. There were feed stations every 10k which also served as the handover points for the teams. We were moving along at about 10k per hour in our group and all went well until just after the 20k feed station an enthusiastic team runner knocked over one of the girls that was in the group. She picked herself up but was both shocked and struggling with the damage done to her legs both by the gravel trail and the scrub bushes. So at 30k she went off to get medical help and we all carried on. Bizarrely we passed the offending runner a few miles up the road when he had run out of steam and was walking. A few words were shared!
The hills were taking there toll and we had slowed to a stagger on the uphills. I was still moving when I went past another solo racer who was in worse shape than me. I stopped and he told me he was giving up. I stopped and we began to chat - he was a boxer who had done some amazing challenges but felt this was a stage too far. I suggested that we start to jog so we didn't get cold and then using distraction ie chatting managed to keep him going to the transition - we had lost a bit of time and I completed what turned out to be 43.5k in just under 5 hours.
The major transition was brilliant and as I pulled on my mountain bike shoes one of the volunteers appeared with a bowl of porridge which went down a storm. The next 35k was on the mountain bike - I had set off ahead of the boxer but within 15k he flew past me shouting that he had got his second wind. He was flying. Next thing the girl who had fallen went past on a tandem with her boyfriend - they were very fast. I felt pedestrian but kept my head down and ground out the miles. As we came out of the forest I looked ahead and saw Danielle who had driven down from Inverness - it was brilliant and a real pick up.
The second transition was in the middle of a field - I grabbed some more pasta, pulled on my bike shoes and set off on the last 45k leg along the Dores Road on the East Side of Loch Ness. As you turn out of Drumnadrochit there is a climb of over 1,000ft ahead. I was on my home ground on the road bike and started picking off a few riders. Well about two thirds of the way up I bumped into my boxer friend. He said he was done! Again! I told him to grab my wheel and sit behind me and we'd make it home together. So we ploughed on and once the hill was crested it was a fairly flat run into Inverness. We were picking up a few of the solo guys and passing a few teams as we worked together.
It was brilliant and the miles flew by. We had made it to the finish, the boxer and the other guys that had shared my wheel all stopped and let me finish ahead of them. It was a fab thing to do and I felt pretty emotional.
We then had to clear all of the bikes and kit into the car - no fun after a long race but after a quick shower Danielle and I headed out into town for something to eat and to celebrate the result - I had finished in 23 out of 39 Iron (solo) racers and 225 out of the 256 teams and solos - I was dead chuffed to beat a few of the teams! I'd finished in 9.03.
It's a shame that they no longer do the race as it was brilliantly run, good fun and I would love to do it again.
Not sure why I am writing this down other than I was thinking about it today on the hill out of Dollar....
A new week begins and the weather looks set fair which hopefully means a few good outings!
Saturday 16 February 2013
Hobbling along....
After a couple of days of doing nothing I decided to get the cut and sore knee moving again so I headed back to the Parkrun in Edinburgh. I decided not to bike down this week and take the time to print my number. Could I get my printer to work! Anyway I couldn't believe it when I was running late again.
I drove, within the speed limit for all the police on the DCC Facebook page, and parked up at the top of the hill. Jumped out of the car at 9.30 and ran to the start Justin time to see the race disappearing over the start line.
I sped up and crossed the start line about a minute after the gun, started the garmin and managed to start passing people. My knee felt loose, the only way I can describe it but once I got moving I didn't notice it too much. The race went pretty much to plan and my number gave me a finish time of 23.58 which if a minute is deducted would be under the 23 minutes - almost 2 minutes outside of my PB. I forgot to switch off my garmin and messed up the timing on that as well. Bumped into my friends Andrew and Jane again today and both did PB's which was a fantastic result for both of them. It's a great race and very friendly.
So this afternoon I did a cross training session for 50 minutes which went to plan. Every week I seem to be getting stronger - time will tell!
Danielle is currently looking rather crossly at me as I turned my muddy kit inside out on Wednesday night and washed it on Thursday. She is now turning out dry mud onto the living room floor and looks like my socks are heading back to the wash!!!
It's 26 weeks to the race and my proper race training schedule will kick in this week. It's always a nerve racking time when you realise the challenge that lies ahead. The constant training, building up time and distances week by week and knowing that from now on it's time to get serious. As I said before I'm good with programmes and sticking to them. Iain Taylor is hopefully joining me in County Down (thus the title Up for Down) - his programme will be different to mine. We race each other but in reality I'm not at his level so the only people we actually race is ourselves. We will both have our targets and goals that we are aiming to achieve but the real challenge is being able to stay fit, complete the training and make the start line. The second target is to finish and third is to deliver a time.
I've seen disasters on race day with people lost in a world of pain where there energy supplies have run out and the next thing people in that state remember is waking up on a saline drip!
The Ironman community is really special as finishing is seen as a success and after the race your time is almost incidental. I've been lucky and met some serious racers who have been happy to chat with me and treated me like a winner in post race parties. I love it!
Weight loss is on target and to date, after from the night time fall, everything is working out. Having the support network around me is also brilliant - the guys on the DCC Multi Sport Facebook page have been great, Iain Taylor is always available for advice and my family are incredibly supportive and encouraging. I'm a lucky man and look forward to getting the traing plan started next week!
I drove, within the speed limit for all the police on the DCC Facebook page, and parked up at the top of the hill. Jumped out of the car at 9.30 and ran to the start Justin time to see the race disappearing over the start line.
I sped up and crossed the start line about a minute after the gun, started the garmin and managed to start passing people. My knee felt loose, the only way I can describe it but once I got moving I didn't notice it too much. The race went pretty much to plan and my number gave me a finish time of 23.58 which if a minute is deducted would be under the 23 minutes - almost 2 minutes outside of my PB. I forgot to switch off my garmin and messed up the timing on that as well. Bumped into my friends Andrew and Jane again today and both did PB's which was a fantastic result for both of them. It's a great race and very friendly.
So this afternoon I did a cross training session for 50 minutes which went to plan. Every week I seem to be getting stronger - time will tell!
Danielle is currently looking rather crossly at me as I turned my muddy kit inside out on Wednesday night and washed it on Thursday. She is now turning out dry mud onto the living room floor and looks like my socks are heading back to the wash!!!
It's 26 weeks to the race and my proper race training schedule will kick in this week. It's always a nerve racking time when you realise the challenge that lies ahead. The constant training, building up time and distances week by week and knowing that from now on it's time to get serious. As I said before I'm good with programmes and sticking to them. Iain Taylor is hopefully joining me in County Down (thus the title Up for Down) - his programme will be different to mine. We race each other but in reality I'm not at his level so the only people we actually race is ourselves. We will both have our targets and goals that we are aiming to achieve but the real challenge is being able to stay fit, complete the training and make the start line. The second target is to finish and third is to deliver a time.
I've seen disasters on race day with people lost in a world of pain where there energy supplies have run out and the next thing people in that state remember is waking up on a saline drip!
The Ironman community is really special as finishing is seen as a success and after the race your time is almost incidental. I've been lucky and met some serious racers who have been happy to chat with me and treated me like a winner in post race parties. I love it!
Weight loss is on target and to date, after from the night time fall, everything is working out. Having the support network around me is also brilliant - the guys on the DCC Multi Sport Facebook page have been great, Iain Taylor is always available for advice and my family are incredibly supportive and encouraging. I'm a lucky man and look forward to getting the traing plan started next week!
Wednesday 13 February 2013
Oops upside your head night 10k
What a day! A six o clock alarm call found me awake and writing emails - funny how things seem very important during the long dark nights! Danielle appeared at the door and after a quick change we headed in to do our circuit training. It was a tough 45 minutes of mixed stuff that included some yoga and stretching which I'm enjoying.
The snow was coming down and I decided to set off into Edinburgh early in case my car wouldn't make it through the inch of snow. German engineering at it's best!
Iain Taylor sent me a text to enquire if I was doing the evening head torch 10k race in Dalkeith Country Park. I replied that I'd wait and see. The day wore on and as I watched the rain thrash the Morningside roads I decided that I would just head home. I phoned Iain and advised of my decision. It was a short lived decision as 5 minutes later I changed my mind and decided to do it. I needed to nip to Decathlon, the Tesco of the sporting goods world, to pick pa base layer and gloves which I had forgotten. Muppet!
I changed at dad and mums house with a welcome cup of tea and a slice of mums amazing fruit cake. I was well set with that energy boost on board. Once I'd registered I found Iain and John Woodrow sitting in their car and we blethered away the time. I find both of these guys inspirational because they are both hugely talented athletes but down to earth and are happy to swap stories with a back of the pack like like myself. It was good because I also met Andrew Kinninmonth another Dunfermline Multi Sport athlete just before the start.
So the the race brief was basically the course is wet, it's cold and muddy. No great dangers - more of the dangers later! The race start was fast, Iain was at the front of the pack and I started towards the back. The paths at the start were very boggy and slippy. I not sure where but I understand that John Woodrow twisted an ankle in the mud and ruts. It wasn't long before his race was over when he twisted the other ankle - nightmare for John and I hope he recovers quickly with no long term damage.
My race was a bit of a slog as I slipped and slided through the mud. to be honest I wasn't sure if I was enjoying myself. Things were ok with people round me but when the pack split up I could see hee haw with my failing head torch - schoolboy error not checking the batteries! The last section is a downhill run to the finish and with no vision I tripped on a branch and my knee landed heavily on another. I hobbled to the finish line and was advised that I was the muddiest finisher to date! I crossed the line in 58.55 and to be honest I was quite pleased to break and hour.
My knee was seizing up so I decided to jump in the car and get home. It was a muddiest in the utility when I stripped off. My knee had a nice golf ball sized lump and is all cut. So I'm limping around the house! I called Iain and he let me know about John's troubles and that he had finished in 44 minutes and in the top 15 finishers. Very impressive stuff! Not sure how Andrew got on but I'm sure he was well ahead of me.
I suppose a few days rest will do me no harm so I'm going to take it easy and start to plan the next 26 weeks before the Ireman!
This s a picture of Iain towards the finish - still looking strong!
The snow was coming down and I decided to set off into Edinburgh early in case my car wouldn't make it through the inch of snow. German engineering at it's best!
Iain Taylor sent me a text to enquire if I was doing the evening head torch 10k race in Dalkeith Country Park. I replied that I'd wait and see. The day wore on and as I watched the rain thrash the Morningside roads I decided that I would just head home. I phoned Iain and advised of my decision. It was a short lived decision as 5 minutes later I changed my mind and decided to do it. I needed to nip to Decathlon, the Tesco of the sporting goods world, to pick pa base layer and gloves which I had forgotten. Muppet!
I changed at dad and mums house with a welcome cup of tea and a slice of mums amazing fruit cake. I was well set with that energy boost on board. Once I'd registered I found Iain and John Woodrow sitting in their car and we blethered away the time. I find both of these guys inspirational because they are both hugely talented athletes but down to earth and are happy to swap stories with a back of the pack like like myself. It was good because I also met Andrew Kinninmonth another Dunfermline Multi Sport athlete just before the start.
So the the race brief was basically the course is wet, it's cold and muddy. No great dangers - more of the dangers later! The race start was fast, Iain was at the front of the pack and I started towards the back. The paths at the start were very boggy and slippy. I not sure where but I understand that John Woodrow twisted an ankle in the mud and ruts. It wasn't long before his race was over when he twisted the other ankle - nightmare for John and I hope he recovers quickly with no long term damage.
My race was a bit of a slog as I slipped and slided through the mud. to be honest I wasn't sure if I was enjoying myself. Things were ok with people round me but when the pack split up I could see hee haw with my failing head torch - schoolboy error not checking the batteries! The last section is a downhill run to the finish and with no vision I tripped on a branch and my knee landed heavily on another. I hobbled to the finish line and was advised that I was the muddiest finisher to date! I crossed the line in 58.55 and to be honest I was quite pleased to break and hour.
My knee was seizing up so I decided to jump in the car and get home. It was a muddiest in the utility when I stripped off. My knee had a nice golf ball sized lump and is all cut. So I'm limping around the house! I called Iain and he let me know about John's troubles and that he had finished in 44 minutes and in the top 15 finishers. Very impressive stuff! Not sure how Andrew got on but I'm sure he was well ahead of me.
I suppose a few days rest will do me no harm so I'm going to take it easy and start to plan the next 26 weeks before the Ireman!
This s a picture of Iain towards the finish - still looking strong!
Tuesday 12 February 2013
Ironman New Zealand 2009 - memories.....
I've booked the total immersion swim course in Balfron in a couple of weeks time. This is why...........
I want to take you back to 2009 - my second Ironman in New Zealand and what turned out to be an eventful day! The local shops adopt a racer and they put signs up to support you as you are on the bike or running - it was fantastic and a nice surprise.
The Swim
New Zealand is an awesome country and Lake Taupo where the race is held is like Aviemore exploded with bigger hills and a huge lake. It's stunning. The race started at 7am so I was up at 4am to put as many calories as possible in. I had porridge, toast and tea before setting off in the darkness to the start. Just before the start the Maori people did a Hakka on a canoe as we entered the water under the lightening sky, it was amazing!
As you know I’m not a great swimmer but with practice and a few lessons my speed had improved and I genuinely believed that I could do a sub 1:30 swim. It’s a deep water start so I made my way over to the centre of the masses and felt my stroke was smooth and calm as I made my way over.
The gun went off with an incredible bang and there we were back in the washing machine. I actually quite enjoyed the cut and thrust of the pack and gave as good as I was getting. There are quite a few Japanese competitors in NZ and they seemed very polite getting out of the way as they were bumped and pushed. Anyway about 400m out I started coughing. Everytime I put my head in the water I coughed instead of blowing out, each time taking in some water which didn’t bother me too much but I was struggling to take in air when I went up for a breath. So I switched to breaststroke and coughed up some lovely phlem. I felt a bit sorry for any of my fellow swimmers who collected it on their goggles…..The situation went from bad to worse and I stopped altogether. My chest seemed to have filled up with gunk, my chest was tight and I was feeling as sick as a dog. One of the rescue boats saw my plight and let me hang on for a second as I recovered.
I got started and the same thing happened. Bizarrely, they had one of those endless pools at the expo and I had nipped in on the Thursday before the race to see what they were like. The lady who was selling the pools turned out to be one of the lifeguards and she came over to check on me. I could hardly breath, the field had disappeared in the distance and I was in trouble. We swum from buoy to buoy for a while with her just chatting to me trying to help me through the worsening situation and during one of the breaks she asked me about the wheezing she was hearing with every breath. I told her that I’d forgotten to take my inhaler and asked if the medical support boat had such a thing on board. She called for support and the boat arrived 5 minutes later. Doc gave me a couple of puffs of the inhaler, made me feel great by telling me that I sounded dreadful and offered me a hand onto the boat. It’s not a knitting club was my response which I don’t think he understood but let me give it another go. It took about 200m for the effects to kick in at which point I’d completed about 800m in just over 1 hour. My swimming support was replaced by 2 canoes who placed themselves on either side and I started swimming. My shoulder wasn’t allowing a full pull on the left hand side but I began to find my stroke. Having the canoes was brilliant cause I didn’t have to sight and was able to put my head down and get on with it. So I completed the final 3000m in 1:13 – which was pretty good for me.
I knew I was up against the clock but the guys in the canoe were great at giving me signals as to my progress. On reflection, completing the swim for me was the major achievement of the day and it’s hard to say or explain how I felt when I thought I was going to get hauled out but the organisers – they had said when I was getting treatment they would make the call at the turn, I was so relieved they let me continue. I'd made the cut off by 3 minutes finishing the swim in 2.17. Thus the lessons in a few weeks!
As I was running the 400m from lake to transition I bumped into the lifeguard lady – she was absolutely gobsmacked that I’d finished. It was good to see her as I was able to say a big thanks for the support. When I reached transition I was just so delighted to be there that I took my time and chatted to everyone.
The Bike
My legs felt like two big old lead things – I don’t normally kick in the wetsuit to save my legs but because I was making up time I kicking like a good un.
The bike course was pretty fair, couple of climbs at the start and end of each of the 2 laps but not much more. The wind was easing as well and once I got moving things I got into a good rhythm. I was second last out of the water to make the cut off and my nearest person was 1k ahead. I decided to go for it and see how many I could pass. My energy strategy was to pour 6 gels into a water bottle mix it up and take some every hour along with mums cake and peanut butter sandwiches – I have to say it worked pretty well as I felt strong for most of the bike. The lack of a number of 100 milers in training began to tell after the 80 mile mark and I probably dropped quite a bit of time of the way back as I tired. Had to stop for the loo a couple of time and I was still coughing.
The course was exceptionally well marshalled. They were all very encouraging, the stations well stocked and efficient in sorting out requests. The leaders went past me towards the end of my first lap – they were flying.
I caught up with a friend a bit into the second lap and had a chat with her. She seemed cheery and focussed which was good to see.
The support round the course was amazing as well. The locals come out and stay out to support. They were great fun shouting at the jock and I shared a few laughs particularly at the turn point when I lost my back wheel and had a major correction.
Back into Taupo whipping up the crowds as I went and getting a good mention from the speaker guy and Ironman live turned the cameras on me so I gave them a good wave.
Second transition was ok – again loads of support people checking on you and asking what you needed.
The Run
I started the run with the plan to run a k walk a k. This was ok until 5k when I bumped into a lady (Vickie) I been chatting to prior to the stat standing by the path looking really sorry for herself. I asked her if she was ok and she started bubbling – now being an old softie I hate to see someone in trouble. She had been going for a PB and blown up and was contemplating packing in so I suggested that she walked with me to the next aid station and made a decision there. Just at that point it absolutely tipped it down and we got soaked. So we walked and chatted for the next 15k. My run walk became a walk walk – after 15k she told me she needed to lie down and I felt I should carry on – to be honest she was probably sick of the chat!
So I marched, in clan tradition was the next 10k – at the turn I thought I would try to go back to my run walk strategy. Just after the turn I bumped into another friend called Ally which was good and was able to run walk with her for the next 5 or 6 k – as it turned out Ally was running at points I could only walk and vice versa so eventually we split up. At this point the blisters I picked up were becoming an issue so I decided to march/hobble the last 10k.
So that was my IM, not the sub 14 hours I’d planned but one of the best experiences I’ve been privileged to enjoy. I had finished in 15 hours and 30 minutes, a personal worst!
It had been difficult to train for this race effectively but I’m so chuffed to have done it. The locals are fantastic and they made you feel very special, regardless of time. The race is really well planned and organised and gave me a day to remember. I still stay in touch with one of the guys I met that day and was surprised to get an email from the canoe paddler to ask if I'd finished!!!
I want to take you back to 2009 - my second Ironman in New Zealand and what turned out to be an eventful day! The local shops adopt a racer and they put signs up to support you as you are on the bike or running - it was fantastic and a nice surprise.
The Swim
New Zealand is an awesome country and Lake Taupo where the race is held is like Aviemore exploded with bigger hills and a huge lake. It's stunning. The race started at 7am so I was up at 4am to put as many calories as possible in. I had porridge, toast and tea before setting off in the darkness to the start. Just before the start the Maori people did a Hakka on a canoe as we entered the water under the lightening sky, it was amazing!
As you know I’m not a great swimmer but with practice and a few lessons my speed had improved and I genuinely believed that I could do a sub 1:30 swim. It’s a deep water start so I made my way over to the centre of the masses and felt my stroke was smooth and calm as I made my way over.
The gun went off with an incredible bang and there we were back in the washing machine. I actually quite enjoyed the cut and thrust of the pack and gave as good as I was getting. There are quite a few Japanese competitors in NZ and they seemed very polite getting out of the way as they were bumped and pushed. Anyway about 400m out I started coughing. Everytime I put my head in the water I coughed instead of blowing out, each time taking in some water which didn’t bother me too much but I was struggling to take in air when I went up for a breath. So I switched to breaststroke and coughed up some lovely phlem. I felt a bit sorry for any of my fellow swimmers who collected it on their goggles…..The situation went from bad to worse and I stopped altogether. My chest seemed to have filled up with gunk, my chest was tight and I was feeling as sick as a dog. One of the rescue boats saw my plight and let me hang on for a second as I recovered.
I got started and the same thing happened. Bizarrely, they had one of those endless pools at the expo and I had nipped in on the Thursday before the race to see what they were like. The lady who was selling the pools turned out to be one of the lifeguards and she came over to check on me. I could hardly breath, the field had disappeared in the distance and I was in trouble. We swum from buoy to buoy for a while with her just chatting to me trying to help me through the worsening situation and during one of the breaks she asked me about the wheezing she was hearing with every breath. I told her that I’d forgotten to take my inhaler and asked if the medical support boat had such a thing on board. She called for support and the boat arrived 5 minutes later. Doc gave me a couple of puffs of the inhaler, made me feel great by telling me that I sounded dreadful and offered me a hand onto the boat. It’s not a knitting club was my response which I don’t think he understood but let me give it another go. It took about 200m for the effects to kick in at which point I’d completed about 800m in just over 1 hour. My swimming support was replaced by 2 canoes who placed themselves on either side and I started swimming. My shoulder wasn’t allowing a full pull on the left hand side but I began to find my stroke. Having the canoes was brilliant cause I didn’t have to sight and was able to put my head down and get on with it. So I completed the final 3000m in 1:13 – which was pretty good for me.
I knew I was up against the clock but the guys in the canoe were great at giving me signals as to my progress. On reflection, completing the swim for me was the major achievement of the day and it’s hard to say or explain how I felt when I thought I was going to get hauled out but the organisers – they had said when I was getting treatment they would make the call at the turn, I was so relieved they let me continue. I'd made the cut off by 3 minutes finishing the swim in 2.17. Thus the lessons in a few weeks!
As I was running the 400m from lake to transition I bumped into the lifeguard lady – she was absolutely gobsmacked that I’d finished. It was good to see her as I was able to say a big thanks for the support. When I reached transition I was just so delighted to be there that I took my time and chatted to everyone.
The Bike
My legs felt like two big old lead things – I don’t normally kick in the wetsuit to save my legs but because I was making up time I kicking like a good un.
The bike course was pretty fair, couple of climbs at the start and end of each of the 2 laps but not much more. The wind was easing as well and once I got moving things I got into a good rhythm. I was second last out of the water to make the cut off and my nearest person was 1k ahead. I decided to go for it and see how many I could pass. My energy strategy was to pour 6 gels into a water bottle mix it up and take some every hour along with mums cake and peanut butter sandwiches – I have to say it worked pretty well as I felt strong for most of the bike. The lack of a number of 100 milers in training began to tell after the 80 mile mark and I probably dropped quite a bit of time of the way back as I tired. Had to stop for the loo a couple of time and I was still coughing.
The course was exceptionally well marshalled. They were all very encouraging, the stations well stocked and efficient in sorting out requests. The leaders went past me towards the end of my first lap – they were flying.
I caught up with a friend a bit into the second lap and had a chat with her. She seemed cheery and focussed which was good to see.
The support round the course was amazing as well. The locals come out and stay out to support. They were great fun shouting at the jock and I shared a few laughs particularly at the turn point when I lost my back wheel and had a major correction.
Back into Taupo whipping up the crowds as I went and getting a good mention from the speaker guy and Ironman live turned the cameras on me so I gave them a good wave.
Second transition was ok – again loads of support people checking on you and asking what you needed.
The Run
I started the run with the plan to run a k walk a k. This was ok until 5k when I bumped into a lady (Vickie) I been chatting to prior to the stat standing by the path looking really sorry for herself. I asked her if she was ok and she started bubbling – now being an old softie I hate to see someone in trouble. She had been going for a PB and blown up and was contemplating packing in so I suggested that she walked with me to the next aid station and made a decision there. Just at that point it absolutely tipped it down and we got soaked. So we walked and chatted for the next 15k. My run walk became a walk walk – after 15k she told me she needed to lie down and I felt I should carry on – to be honest she was probably sick of the chat!
So I marched, in clan tradition was the next 10k – at the turn I thought I would try to go back to my run walk strategy. Just after the turn I bumped into another friend called Ally which was good and was able to run walk with her for the next 5 or 6 k – as it turned out Ally was running at points I could only walk and vice versa so eventually we split up. At this point the blisters I picked up were becoming an issue so I decided to march/hobble the last 10k.
So that was my IM, not the sub 14 hours I’d planned but one of the best experiences I’ve been privileged to enjoy. I had finished in 15 hours and 30 minutes, a personal worst!
It had been difficult to train for this race effectively but I’m so chuffed to have done it. The locals are fantastic and they made you feel very special, regardless of time. The race is really well planned and organised and gave me a day to remember. I still stay in touch with one of the guys I met that day and was surprised to get an email from the canoe paddler to ask if I'd finished!!!
Sunday 10 February 2013
Park Life
I'd arranged to meet Iain Taylor for the Edinburgh Park Run 5k weekly race in Cramond on Saturday. I got up in plenty of time, threw on my stuff and took the dog out for his morning saunter.
The road workers were turning up en mass to complete the promised road resurfacing and there was soon the noise of tar breakers and the smell of heating tar spreading round the village. The promise was that the locals could get in and out as we pleased but they stopped all traffic and closed the road. So when I returned with the scruffster at 8.35 to find my drive completely blocked by a huge trench of carved up road I realised my leisurely plan had backfired. I thought briefly I could grab another couple of hours kip but didn't want to miss the race so there was nothing else for it. Bike shoes on, overshoes, running shoes into the rucksack, find the lock and get on the road. By this point it was about 8.42ish and I knew it was going to be tight.
I love a challenge and flew off. Everything seemed to be going as I wished until a bus at the Inverkeithing park and ride roundabout came straight onto the roundabout - I thought I had priority being on the roundabout but obviously not. It was one of those he's not going to stop moments and I took evasive action - he disappeared into the distance while I spat out exhaust fumes and gathered myself on the pavement. Got to ride so defensively!
I was feeling all of the exercise that I've been taking. I had been out for a hilly 30 miles with Derek on Friday and pranced around to the DVD as well so the ride over the Forth Road Bridge didn't seem as smooth as normal. The path was quiet so I put the foot to the metal (pedals) and pushed it as hard as I could to try and catch up the clock that continued to tick. I had guessed it was about 12 miles, it turned out to be nearer 15 and a bit so I made it to the start to see the last of the runners heading into the distance.
The starter saw me and asked if I wanted to race which was great as I thought since I'd missed the start I 'd be too late. I pulled off the overshoes, bike shoes, balanced like a new born giraffe and pulled on my runners. I took an extra second to make sure everything was in my bag and without locking the bike I set off. I of course set off far too fast as 3 and a half minutes was a fair start to give the 424 racers.
The back runner was warned of my existence on the walkie talkie and they started to slow down to wait for me. I was impressed at the organisation and flexibility of the race management. I passed the first km marker in just over 4 minutes. Far far too quick. I had just done 15 miles in under 50 minutes and my legs were feeling it. The next km I slowed down but passed the 2km mark in under 9 minutes which was ok. It was shortly after this I saw the leader, Andrew Wright from Carnegie Harriers heading the opposite way. I shouted some encouragement which was no doubt the difference between winning and coming second! A few seconds later Iain Taylor appeared looking fast and strong. Great to see your pals doing well in a race. Iain finished in 16th place in an impressive 18.11!
I managed to keep going and passed an old friend from Carnegie, Grace Mackenzie who was coaching a fellow runner. She would leave me in her dust these days if she was really racing. I think my pounding heavy footsteps had caused the ground to shake and she offered encouragement before realising it was me. We said hello and I plodded on.
I was pleased to finish in my own assessed time of 23.14 which would have been about 157th. My PB for 5k is 20.47 but that was a long time ago! After the race I bumped into a load of old friends who have taken up the race. My best pal when I was was a youngster in Inverness was Andrew McKay and we're still great friends some 40 odd years later. He finished in a PB but he is a young man being 2 days younger than me!
Of course then I had to cycle home. I started the journey and realised that setting off with no breakfast or even a glass or bottle of water was stupid but on the way home my other schoolboy error caused me more concern. I had forgotten to take a change of top. I was sweated and standing around after the race I'd got quite cold. I couldn't warm up. I should have stopped and got a tea and something to eat but getting home became a massive priority. The last few miles were torture and the wee climb from Crossford to the main road seemed like Everest. When I got in Danielle was brilliant and made me some food and a cup of tea while I thawed out in the shower.
It's been a restful weekend apart from Saturday's efforts and I'm looking forward to the week ahead even if it looks like the snow might return tonight.
I've shifted 12 pounds since the New Year and the 18 pack is down to a 12 pack and I'm sure that Derek was right when he suggested I'd be stronger for training whilst heavier as I'd benefit when I started losing it. Not a training regime I'd recommend all the same!
The road workers were turning up en mass to complete the promised road resurfacing and there was soon the noise of tar breakers and the smell of heating tar spreading round the village. The promise was that the locals could get in and out as we pleased but they stopped all traffic and closed the road. So when I returned with the scruffster at 8.35 to find my drive completely blocked by a huge trench of carved up road I realised my leisurely plan had backfired. I thought briefly I could grab another couple of hours kip but didn't want to miss the race so there was nothing else for it. Bike shoes on, overshoes, running shoes into the rucksack, find the lock and get on the road. By this point it was about 8.42ish and I knew it was going to be tight.
I love a challenge and flew off. Everything seemed to be going as I wished until a bus at the Inverkeithing park and ride roundabout came straight onto the roundabout - I thought I had priority being on the roundabout but obviously not. It was one of those he's not going to stop moments and I took evasive action - he disappeared into the distance while I spat out exhaust fumes and gathered myself on the pavement. Got to ride so defensively!
I was feeling all of the exercise that I've been taking. I had been out for a hilly 30 miles with Derek on Friday and pranced around to the DVD as well so the ride over the Forth Road Bridge didn't seem as smooth as normal. The path was quiet so I put the foot to the metal (pedals) and pushed it as hard as I could to try and catch up the clock that continued to tick. I had guessed it was about 12 miles, it turned out to be nearer 15 and a bit so I made it to the start to see the last of the runners heading into the distance.
The starter saw me and asked if I wanted to race which was great as I thought since I'd missed the start I 'd be too late. I pulled off the overshoes, bike shoes, balanced like a new born giraffe and pulled on my runners. I took an extra second to make sure everything was in my bag and without locking the bike I set off. I of course set off far too fast as 3 and a half minutes was a fair start to give the 424 racers.
The back runner was warned of my existence on the walkie talkie and they started to slow down to wait for me. I was impressed at the organisation and flexibility of the race management. I passed the first km marker in just over 4 minutes. Far far too quick. I had just done 15 miles in under 50 minutes and my legs were feeling it. The next km I slowed down but passed the 2km mark in under 9 minutes which was ok. It was shortly after this I saw the leader, Andrew Wright from Carnegie Harriers heading the opposite way. I shouted some encouragement which was no doubt the difference between winning and coming second! A few seconds later Iain Taylor appeared looking fast and strong. Great to see your pals doing well in a race. Iain finished in 16th place in an impressive 18.11!
I managed to keep going and passed an old friend from Carnegie, Grace Mackenzie who was coaching a fellow runner. She would leave me in her dust these days if she was really racing. I think my pounding heavy footsteps had caused the ground to shake and she offered encouragement before realising it was me. We said hello and I plodded on.
I was pleased to finish in my own assessed time of 23.14 which would have been about 157th. My PB for 5k is 20.47 but that was a long time ago! After the race I bumped into a load of old friends who have taken up the race. My best pal when I was was a youngster in Inverness was Andrew McKay and we're still great friends some 40 odd years later. He finished in a PB but he is a young man being 2 days younger than me!
Of course then I had to cycle home. I started the journey and realised that setting off with no breakfast or even a glass or bottle of water was stupid but on the way home my other schoolboy error caused me more concern. I had forgotten to take a change of top. I was sweated and standing around after the race I'd got quite cold. I couldn't warm up. I should have stopped and got a tea and something to eat but getting home became a massive priority. The last few miles were torture and the wee climb from Crossford to the main road seemed like Everest. When I got in Danielle was brilliant and made me some food and a cup of tea while I thawed out in the shower.
It's been a restful weekend apart from Saturday's efforts and I'm looking forward to the week ahead even if it looks like the snow might return tonight.
I've shifted 12 pounds since the New Year and the 18 pack is down to a 12 pack and I'm sure that Derek was right when he suggested I'd be stronger for training whilst heavier as I'd benefit when I started losing it. Not a training regime I'd recommend all the same!
Wednesday 6 February 2013
A tale of two chins.....
I spent the last two days in London and as everyone knows when you are away from home the calories don't count! I was in the East End of London for a meeting and having avoided all of the fatty breakfast's on the train by 3.30 I was very hungry. Exactly the wrong time to see a pie and mash shop. He offered me liquor with my pie and mash on purchasing this culinary treat. I told him I had a meeting and would stick to gravy. The liquor is an eel and parsley sauce which I was even happier to have rejected once I discovered the ingredients!
So I went to my meeting at a college and did the presentation. I eventually left the college at 8pm and was lucky enough see a bus, chasing it provided me with the only real exercise of the day! On offering the driver £20 he turned and advised correct change only and no change would be given. I must have looked gutted because when I turned around he shouted me back on and let me ride for free! Happy with my free ride I jumped out at the underground. My ticket didn't work. I called the attendant and apparently the sales people had sold me the wrong ticket and it was going to be very expensive to upgrade! I pulled the same pitiful bus face and she amazingly she popped her own card on the machine and let me through the gate. The Londoners obviously love us jocks!
Tired and hungry I passed a very good Chinese restaurant, I caved again and ordered ribs and chicken fried rice - far too much food but it tasted amazing!
So today I avoided the full breakfast and only flinched when fish and chips was on offer on the train. It was pretty small and tasted rubbish so I didn't eat it all.
My guilt was complete. A diet of pie, Chinese and fish and chips is not going to help me win the two chins battle! So when I went for my run this afternoon I decided that it would be good to benchmark my chubsterness against the good people of Dunfermline. So as I plodded along I decided that this needed to be more scientific than just a random guess. All of a sudden it came to me, I would look at the next 30 cars that passed and rate the drivers against my own frame. I couldn't think of a better way of putting it other than the double chinners v skinnys.
The first 4 cars were driven by 4 larger framed people and I was already placing myself closer to the skinnys than the double chinners. But then disaster a skinny went by, then another and another. This was going to be close! Secretly I longed, despite the aforementioned food fest, to be closer to the skinnys. Sadly it wasn't happening and the final score was 13 double chinners v 17 skinnys - proving that I'm still heavier than most folk in Dunfermline. I doubt if this genius research will be published by the British Medical Journal as I was not able to factor in the skinnys who have two chins or the double chinners who have skinny faces if you know what I mean! Anyway, my battle with the evil calories continues.
By the time my research was complete I had somehow completely lost concentrating on the run that I was doing. My pace had slowed to a crawl and I knew I had to pick it up if I was going to make the 5.30pm rendezvous with Danielle. I completed the ten miles in just over 1.30 which was nothin special but I suppose that's what a long slow run is about!
So I was happy with today's effort and finished it off with 40 minutes stretching which has loosened off my tired muscles.
Time for ice cream!!!!!!
So I went to my meeting at a college and did the presentation. I eventually left the college at 8pm and was lucky enough see a bus, chasing it provided me with the only real exercise of the day! On offering the driver £20 he turned and advised correct change only and no change would be given. I must have looked gutted because when I turned around he shouted me back on and let me ride for free! Happy with my free ride I jumped out at the underground. My ticket didn't work. I called the attendant and apparently the sales people had sold me the wrong ticket and it was going to be very expensive to upgrade! I pulled the same pitiful bus face and she amazingly she popped her own card on the machine and let me through the gate. The Londoners obviously love us jocks!
Tired and hungry I passed a very good Chinese restaurant, I caved again and ordered ribs and chicken fried rice - far too much food but it tasted amazing!
So today I avoided the full breakfast and only flinched when fish and chips was on offer on the train. It was pretty small and tasted rubbish so I didn't eat it all.
My guilt was complete. A diet of pie, Chinese and fish and chips is not going to help me win the two chins battle! So when I went for my run this afternoon I decided that it would be good to benchmark my chubsterness against the good people of Dunfermline. So as I plodded along I decided that this needed to be more scientific than just a random guess. All of a sudden it came to me, I would look at the next 30 cars that passed and rate the drivers against my own frame. I couldn't think of a better way of putting it other than the double chinners v skinnys.
The first 4 cars were driven by 4 larger framed people and I was already placing myself closer to the skinnys than the double chinners. But then disaster a skinny went by, then another and another. This was going to be close! Secretly I longed, despite the aforementioned food fest, to be closer to the skinnys. Sadly it wasn't happening and the final score was 13 double chinners v 17 skinnys - proving that I'm still heavier than most folk in Dunfermline. I doubt if this genius research will be published by the British Medical Journal as I was not able to factor in the skinnys who have two chins or the double chinners who have skinny faces if you know what I mean! Anyway, my battle with the evil calories continues.
By the time my research was complete I had somehow completely lost concentrating on the run that I was doing. My pace had slowed to a crawl and I knew I had to pick it up if I was going to make the 5.30pm rendezvous with Danielle. I completed the ten miles in just over 1.30 which was nothin special but I suppose that's what a long slow run is about!
So I was happy with today's effort and finished it off with 40 minutes stretching which has loosened off my tired muscles.
Time for ice cream!!!!!!
Tuesday 5 February 2013
Confession Time.....
I decided in the New Year to add cross training to my regime and have been doing some home developed circuits - generally bending, squatting, press upping around the gym in the house. This has been quite useful but I felt my efforts lacked structure and intensity.
So bearing this in mind I have to confess that I went online and found a DVD that would provide a more structured plan and help me with new exercises that would keep me stimulated. I get bored easily! So the DVD arrived at the weekend and I plugged it into the machine in the lounge providing more space for leaping around and as the lounge is at the back of the house the cunning part of the plan was no passers by would witness my incompetence!
The process started off with a fitness test. Well it was a fitness test of sorts. As you can imagine my legs are reasonably strong with the running and biking but my lack of swimming has never built a particularly strong upper body. When I tried the stuff for the upper body fitness test I was rubbish, really rubbish. Danielle wiped the floor with me. I would love to say that I was surprised but in reality the months of inactivity last year have paid a price and carrying so much weight with such puny arms made me realise just how much I need to do. The plan is to keep working on my core until the end of March or start of April by which time we will be basking in the glorious Scottish spring!
So yesterday I did the first session of the programme - man it was tough especially when I got onto the press up's and other core stuff on the floor. It only lasted about 40 minutes but I was a sweaty boy when I got it done. I'm hoping that a stronger core will keep my legs higher up in the water and help me swim more dynamically through the hole in the water my head and arms create if that makes any sense!
So last night having done the 40 minutes session in the morning I looked out at the snow and decided to run on the treadmill. Now I was back at home running and enjoying it. I completed 5 miles in just over 40 minutes including a couple of sub 8 minute miles which is quite quick for a fat lad like me!
I'm having a day off on Tuesday and plan to do my long run on Wednesday as usual - it would be great if the snow is gone and it warms up but that's probably asking too much.
I think January went pretty much to plan and I think I'm on track so despite the wake up calls, I believe that I will get there and be ready for the start of the race in August. Life is a journey and at the moment I'm loving the ride!
So bearing this in mind I have to confess that I went online and found a DVD that would provide a more structured plan and help me with new exercises that would keep me stimulated. I get bored easily! So the DVD arrived at the weekend and I plugged it into the machine in the lounge providing more space for leaping around and as the lounge is at the back of the house the cunning part of the plan was no passers by would witness my incompetence!
The process started off with a fitness test. Well it was a fitness test of sorts. As you can imagine my legs are reasonably strong with the running and biking but my lack of swimming has never built a particularly strong upper body. When I tried the stuff for the upper body fitness test I was rubbish, really rubbish. Danielle wiped the floor with me. I would love to say that I was surprised but in reality the months of inactivity last year have paid a price and carrying so much weight with such puny arms made me realise just how much I need to do. The plan is to keep working on my core until the end of March or start of April by which time we will be basking in the glorious Scottish spring!
So yesterday I did the first session of the programme - man it was tough especially when I got onto the press up's and other core stuff on the floor. It only lasted about 40 minutes but I was a sweaty boy when I got it done. I'm hoping that a stronger core will keep my legs higher up in the water and help me swim more dynamically through the hole in the water my head and arms create if that makes any sense!
So last night having done the 40 minutes session in the morning I looked out at the snow and decided to run on the treadmill. Now I was back at home running and enjoying it. I completed 5 miles in just over 40 minutes including a couple of sub 8 minute miles which is quite quick for a fat lad like me!
I'm having a day off on Tuesday and plan to do my long run on Wednesday as usual - it would be great if the snow is gone and it warms up but that's probably asking too much.
I think January went pretty much to plan and I think I'm on track so despite the wake up calls, I believe that I will get there and be ready for the start of the race in August. Life is a journey and at the moment I'm loving the ride!
Sunday 3 February 2013
Swim, bike but no run....
Thursday I went back to the pool. There are two roped lanes in Carnegie Leisure Centre which are used by all people, all styles and all speeds. Rarely are the lanes empty so when I rocked up on Thursday to find one person in one of the lanes I almost jumped with joy! OK he was doing breaststroke but no problem.
So I waited until he was at the far end of the pool before setting off. It didn't take long for the catch up, he only took a couple of lengths before he needed to pass me! He was an excellent swimmer and had great technique unlike my own thrashing around. After a few minutes we were joined by 3 others but the lane was operating in harmony as we all swam at the same sort of pace.
Friday was a rest day - really enjoyed a day off training. I was very tempted to go out running but decided against it.
So Saturday I got up early and pedalled down to the coast - it's at this point I have to confess being a big old scaredy cat and wimping out. There was quite a lot of ice on the quieter roads and after 90 minutes I was back home again. I fell off a couple of years ago up beyond Yetts O Muckhart on the hill over to Dunning and hurt my ribs badly. It tickled the ribs of the guys I was in front of who stopped just before the sheet ice that caused my comic fall. I was passed by the Dunfermline CC Saturday ride on my way back - a wee bit of ice wouldn't put them off! More hardcore than me!
So this morning I was heading into Edinburgh and thought I'd bike over. This went really well until I reached the bridge and discovered it was closed. I was fortunate that there was a fluorescent jacketed chap blocking the path and he offered me a lift over. With the wind behind I flew along the road and made it to Leith in no time.
So this week looks like the weather is going to get chilly again so going to do circuits in the morning and then run, bike or swim in the afternoon. Motivation is still good and I'm feeling the benefits of training with more energy and a sharper mind (it was pretty dull to begin with!) Balancing work, life and family is a challenge but so far I'm managing to combine things pretty well. It's my son, Callum's 19th birthday tomorrow and we celebrated his birthday last night with dinner in Edinburgh.
We doing a family 10k later in the year with Danielle, Rebecca and Callum all up for the challenge. Originally we had thought half marathon but University life and work means we have agreed to go for the 10k instead which is probably the wiser idea. The Dunfemline 10k might be a good race to run, we'll see.
Still looking at nutrition and improving the diet. Whilst the weight is coming off I'm still prone to chocolate and a glass of wine but would life be worth living without a little indulgence!
Life is good!
So I waited until he was at the far end of the pool before setting off. It didn't take long for the catch up, he only took a couple of lengths before he needed to pass me! He was an excellent swimmer and had great technique unlike my own thrashing around. After a few minutes we were joined by 3 others but the lane was operating in harmony as we all swam at the same sort of pace.
Friday was a rest day - really enjoyed a day off training. I was very tempted to go out running but decided against it.
So Saturday I got up early and pedalled down to the coast - it's at this point I have to confess being a big old scaredy cat and wimping out. There was quite a lot of ice on the quieter roads and after 90 minutes I was back home again. I fell off a couple of years ago up beyond Yetts O Muckhart on the hill over to Dunning and hurt my ribs badly. It tickled the ribs of the guys I was in front of who stopped just before the sheet ice that caused my comic fall. I was passed by the Dunfermline CC Saturday ride on my way back - a wee bit of ice wouldn't put them off! More hardcore than me!
So this morning I was heading into Edinburgh and thought I'd bike over. This went really well until I reached the bridge and discovered it was closed. I was fortunate that there was a fluorescent jacketed chap blocking the path and he offered me a lift over. With the wind behind I flew along the road and made it to Leith in no time.
So this week looks like the weather is going to get chilly again so going to do circuits in the morning and then run, bike or swim in the afternoon. Motivation is still good and I'm feeling the benefits of training with more energy and a sharper mind (it was pretty dull to begin with!) Balancing work, life and family is a challenge but so far I'm managing to combine things pretty well. It's my son, Callum's 19th birthday tomorrow and we celebrated his birthday last night with dinner in Edinburgh.
We doing a family 10k later in the year with Danielle, Rebecca and Callum all up for the challenge. Originally we had thought half marathon but University life and work means we have agreed to go for the 10k instead which is probably the wiser idea. The Dunfemline 10k might be a good race to run, we'll see.
Still looking at nutrition and improving the diet. Whilst the weight is coming off I'm still prone to chocolate and a glass of wine but would life be worth living without a little indulgence!
Life is good!
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