Life is what happens to you while you’re busy making other plans

Busy, busy, busy!

Those that have read my blog regularly will be aware that my regular weekly postings have recently been neither regular and weekly.

There has been a significant increase in time pressures recently. I started my new job at the beginning of June; with earlier starts and an additional 1:30 commute time. We've also had some very busy (and expensive) weekends recently. And to state the obvious, as I've now entered the peak phase of my training plan, therefore, my training load is quite significant.

I won't shy away from saying that I'm finding it tough at the moment. Nobody said it would be easy, but man alive I didn't think it would be this hard.

But having said that my training is going well, and is reaping rewards. After the disappointment of missing my target time at Cotswold 113 by 4 minutes last year, I was determined to go under 5:30 this year. My swim was as expected, I had a good ride and was strong on the run; this culminated in a race time of 5:13. This has obviously put me in a great mindset for Ironman Wales.

Loading up the miles with my long rides are somewhere in the region of 4 hours, with my long runs at about 2 hours. With the after effects not being any worse than you'd expect, apart from the occasional attack of cramp.

The title of this blog is a lyric from Beautiful Boy by John Lennon, quite apt I thought, so here it is for your delectation

My training status as at 30 June looked very much like this

Cumulative summary as at Week 20

Activity	Actual Time	Planned Time	Variance +/-	Percentage
Swim	51:33	49:00	+2:33	23%
Bike	90:28	93:30	-3:02	40%
Run	66:37	70:30	-3:53	29%
Other	18:20	15:00	+3:20	8%
Total	226:58	228:00	-1:02

Overall, my training isn't too far away from the plan, despite not being able to hit all my sessions. My primary goal is to make sure I hit all the bike sessions, and this has been achieved, with the shortfall of hours being 2 hours trimmed off what has to be the wettest  windiest ride I've ever been on, suffice to say it was in Manchester, which pushes Swansea for being the wettest city in Britain.

Until next time...

Don't find the time, make the time

I'm finding it very difficult to find (or make) the time to update my blog. So in the meantime here's a photo of a kitten doing an impression of Kermit the Frog

Week 17

I started my new job on Monday (I could tell you what it is, but then I'd have to kill you). This coincided with the commencement of my new training plan.

Monday's evening session was a swim session comprising of a main set of 4 x 200m, 6 x 100m, 3 x 50m. I felt really strong during the set, I'm not sure if this is the benefit of the first single session day or it's the product of the gains that are being made.

Continuing on a theme, training on Tuesday consisted of a single session; a 60 minute run which included 3 x 6 minute Z4 segments. 

Oooof! That was a tough session on Wednesday evening, 75 minutes on the turbo with 6 x 5 minute intervals.

Flew through the brick session on Thursday evening, the fact this 45/15 session feels like a quick blast implies my head must be in the right place, as well as getting fitter and faster.

Made the most of a four day week and made the most of a sunny day. Went on a lovely 87.5km ride, taking in the same route as a couple of weeks ago. Pace was a little down on the last but this could be partially explained by the traffic congestion - but not all. The brick run was also slower than recent runs too. As part of the big day, I finished off with a swim consisting of a main set of 16 x 25m, 600m pull, 16 x 25m.

You know that lovely weather we had this weekend, well I spent it mostly in the car. We went to a party celebrating my wifescousinshusbands 40th birthday in Manchester.

My run on Friday was from Frodsham to Murdishaw. It was a little slower than usual as I had to keep on checking Google Maps to make sure I was going the right way.

The party was great fun, but this meant drinking far too much and getting to bed way too late. So when I got up at 7:30 I wasn't best prepared for the run, which showed in the resultant speeds. We stayed in Trafford Park, so that was where I based the run.

A combination of new work hours and travelling over the weekend meant that missed out on one of the swim sessions and the strength & core set.




 

Summary of Week 17

Activity	Actual Time	Planned Time	Variance +/-	Percentage
Swim	2:33	3:00	-0:27	19%
Bike	6:40	6:30	+0:10	50%
Run	4:07	4:00	+0:07	31%
Other	0:00	0:45	-0:45	0%
Total	13:20	14:15	-0:55

Even though there were dropped sessions this week I'm still pleased that my bike plan is still on course, as I feel this is were the gains (or losses) will be made.

Cumulative Summary

Activity	Actual Time	Planned Time	Variance +/-	Percentage
Swim	46:09	41:00	+5:09	25%
Bike	73:34	73:30	+0.04	39%
Run	53:47	58:00	-4:13	28%
Other	16:36	12:45	+3:48	9%
Total	190:06	185:15	+4:48

Week 16

Double bubble of a rest day sitting on a Bank Holiday Monday, that is quite a pleasant way to spend a day after such a big week last week.

I've orchestrated a one week holiday before starting my new job, so that means a nice relaxing week right? Not on your nelly. Half term holiday has meant that I'm shuffling my training around child care needs.

Tuesday morning was the first day of my 'unemployment' so getting up at 6 o'clock wasn't in the plan, but that's what I did. A double session of a 60 minute run (with 5 x 3 minute Z4 efforts), followed by a swim session, the main set being 500m, 400m, 300m, 200m. My legs feeling very heavy at the start of the swim.

Wednesday morning, I was in the gym as usual. I've realised my least favourite exercise is the leg press.

Took advantage of doing my brick session in the afternoon, 45 minutes on the turbo with a 15 minute run around the top of Mortgage Mountain.

Up early on Thursday morning to kick it off with a tough 60 minute turbo session with 5 x 5 minute Z4 segments. 

After going to the LC pool with Ang and the boys (I tried to convince myself this counted as a swim set). I did a 3km swim time trial, I was very happy with my time of 1:01:45, which is over 3 minutes faster than 2 weeks ago. 

My erstwhile colleagues were throwing me a leaving bash on Friday afternoon, which meant I had to get my training done in the morning. I doubled up again with a run/swim session. The run was 60 minutes with a 10 minute Z4 blast, which was followed up with the usual 3km session, with the main set being 7 x 125m, 7 x 75m.

Suffice to say I drank far too much in the afternoon, apparently I was annoyingly drunk (according to Ang, and she is clearly an expert on such matters). However, this didn't stop me from getting up in the morning and going fro my 90 minute run. I took the long way round to collect the car, I took it easy at 5:30 kms. 

This was followed up with a 45 minute spin out on the turbo.

My long ride on Sunday was 3 hours, and took in the substantial climb from the Neath valley to the Swansea valley. 

I just let the gears take the strain and span my way up.

   

Summary of Week 16

Activity	Actual Time	Planned Time	Variance +/-	Percentage
Swim	3:14	3:00	+0:14	23%
Bike	5:31	5:30	+0:01	40%
Run	4:20	4:15	+0:05	31%
Other	0:46	0:45	+0:01	6%
Total	13:50	13:30	+0:20

Another good week of training, and the last of the standard format, before starting my new job

Cumulative Summary

Activity	Actual Time	Planned Time	Variance +/-	Percentage
Swim	43:36	38:00	+5:36	25%
Bike	66:54	67:00	-0.06	38%
Run	49:40	54:00	-4:20	28%
Other	16:36	12:00	+4:36	9%
Total	176:46	171:00	+5:46

Ironman Training pt II - When training plans go wrong

For those that have been paying attention I've now completed 15 weeks of my 30 week training plan. And, for those who are mathematically challenged that's halfway.

I start my new job next week, the good news is that I'll be working a 4 day week, however the price to pay is that I'll be starting work at 7:30.

The obvious position is now I will be unable to train before work in the morning. This is a shame, as I really enjoy getting my working day kicked off with a training session.

The intensity of an Ironman training plan means that I'm currently training in the morning and the evening; my standard training week looks something like this

The impact of my new working hours means that I'll now have to amend this plan to look something like this

The major points to note in the revised plan are

• It still includes all of the sessions of the previous plan
• There are no rest days

I've got a few reservations regarding the new plan, but unfortunately my new working hours mean that I don't really have an option. The obvious issue is the fact that there is no longer a rest/recovery day; another problem I'll experience is that there is little scope to move sessions around to accommodate the curve balls that life throws our way.

Week 15

After 7 very interesting years (yes, being an accountant is VERY interesting), this will be my last week in my current role. Unfortunately, my role is being made redundant.

After some pretty in depth investigating it looks like there isn't much call in the professional sporting circuit for a slightly below average triathlete, and it doesn't look like this will be the route of making my fortune. Therefore, in the meantime, I'll continue with being an exceptional accountant.

To this end, I've secured a new position which will start on 3 June. However, there is the small matter of a starting time of 7:30, which means morning training sessions will be going out of the window. But, on the plus side, I will now be working a four day week.

After a tough week's training, Monday's rest day was a welcome tonic. Even more so was taking in the very pleasant evening courtesy of a BBQ and just the one beer.

Really didn't feel the love for the swim on Tuesday morning; the main set being 4 x 200m, 6 x 100m, 3 x 50m. I was glad to see the back of the pool once I was done.

Boom! Smashed out a smashfest on Tuesday's run. A 60 minute Z2 run with 2 x 6 minute Z4 efforts. I covered a distance of 12.6km in 61 minutes giving me an average speed of 4:50 kms.

Wednesday morning is rowing and weights time. and why should this week be any different. Bang! All done.

It was a tough session on the turbo on Wednesday evening, 60 minutes with 4 x 5 minute Z4 efforts. These eye popping sets are as much a test of mental fortitude as of physical endurance; as you have to keep on going to the well when you're already hurting.

I felt that the swim set on Thursday went well, the main set being 16 x 25m, 600m pull buoy, 16 x 25m.

My legs felt a little heavy in the brick session on Thursday evening, and this was apparent with a slightly slower run.

I flew seemed to fly through the swim set on Friday morning, the main set being 10 x 50m, 5 x 100m, 8 x 50m.

It is my last day at CyDen today, it is has been an emotional day. I'll miss the friends and colleagues I leave behind. But now I've got to think about the challenges ahead.


Took advantage of an early finish to get my afternoon run in before attending the Dunvant RFC 125 year anniversary dinner. Gareth Edwards was the speaker, and he regaled stories on his trials for the Welsh team and starting out with the Lions. It was great to hear that even legends have the same doubts and feelings of uncertainty that us mere mortals go through.

James's presentation day was starting at midday, so I switched my run/bike days. So, I was up nice and early got my 45 minutes done on the turbo, followed by a great run with @NAGabriel 

We had a great time at the presentation day (some of us more than others, but I'm not naming names). I kept my imbibing to an acceptable level and was up and out on my bike for a 4 hour ride by about 10:15 on Sunday morning. 

I wasn't in the mood to pick a route so I just headed west for 2 hours and turned around and came back - I got as far as Nantgaredig.

The profile was pretty much flat, lumpy, flat, lumpy, flat, climb. With the section between Kidwelly and Carmarthen providing the hills

I covered a distance of 110km in just over 4 hours giving me an average speed of 26.6kmh, not bad with 803m of climbing.

I followed this with a 30 minute brick run, thankfully I was collecting the car from Saturday night, so I didn't have to climb back up the hill. I covered 6km giving me a very acceptable speed of 5 minute kilometres.

Summary of Week 15

Activity	Actual Time	Planned Time	Variance +/-	Percentage
Swim	4:05	3:00	+1:05	25%
Bike	6:38	6:30	+0:08	41%
Run	4:15	4:15	0:00	26%
Other	1:22	0:45	+0:37	8%
Total	16:20	14:30	+1:50

Very pleased to break 16 hours and felt strong and full of energy at the end of the week.

Cumulative Summary

Activity	Actual Time	Planned Time	Variance +/-	Percentage
Swim	40:22	35:00	+5:22	25%
Bike	61:23	61:30	-0.07	38%
Run	45:20	49:45	-4:25	28%
Other	15:50	11:15	+4:35	10%
Total	162:55	157:30	+5:25

Week 14

Due to Angela's work I had to shift my rest day from Monday to Tuesday. This wasn't too much of an issue as I'd not had a heavy load of training on the weekend.

I started the week with a swim session, the main set being 200m, 300m, 400m, 500m. A good solid set that sets me up for the week.

Monday evening's run was a 60 minute Z2 run with 2 4:30 minute blasts of Z4. Clocking up 12.3 kms in 61 minutes, giving me an average pace of 4:58 kms.

I enjoyed having Tuesday as a rest day, it seemed to sit well in the week. Considering the awful weather I was doubly glad.

Back in the pool on Wednesday morning and ticked off another 3km session; with the main set being 7 x 125m and 7 x 75m.

These mid-week turbo sessions are starting to get tough; 60 minutes of Z2 with  3 x 5 minutes of Z4 thrown in for good measure.

I felt that Thursday's gym session went well, I felt strong in the rowing warm up and that I'm making gains on the weights.

Another hot, sweaty session on the turbo in the conservatory which was followed by my first evening t-shirt run. This must mean that summer might actually be on its way.

Friday morning's swim was a 3km time trial; and with a time of 1:04:55 this was 3 minutes down on my last time posted 3 weeks ago. I can only assume that I have miscounted on one of the sessions. Otherwise my swimming is going backwards (almost literally).

The boys went to youth club, which meant I could have my evening run; a 60 minute run with 7:30 Z4. Covering a distance of 12km in what was quite a lumpy run, consisting of 148m of climbing.

It's been a month since my last ride, and Saturday was a lovely day it was for a ride. However, it only took 8 minutes for some idiot to pull out in a car in front of me whilst I was ploughing along at about 45kph. A quick expletive and a continental hand gesture as I passed him, and then I was on my way.

I covered a distance of 87.5km in a time of 3:31, which gave me a very acceptable speed of 24.9kmh.

Plenty of hills too, with 949m of climbing.

This was all followed off with a 30 minute brick run, I really struggled coming back up the hill. But it was all good preparation for the run up to New Hedges.

My legs felt heavy when I got up on Sunday morning, and the thought of a long run wasn't filling me with euphoria. However, it was made all the more enjoyable that I had the ever pleasant company of @davmort and @deckersboy not forgetting that the pacemaker for the run was @rat1970 

Finished off the week with a 30 minute recovery session on the turbo

Summary of Week 14

Activity	Actual Time	Planned Time	Variance +/-	Percentage
Swim	3:35	3:00	+0:35	24%
Bike	5:46	5:45	+0:01	39%
Run	4:04	4:00	+0:04	28%
Other	1:22	0:45	+0:37	9%
Total	14:47	13:30	+1:16

It was a tough week but it felt great to hit all my sessions.

Cumulative Summary

Activity	Actual Time	Planned Time	Variance +/-	Percentage
Swim	36:17	32:00	+4:17	25%
Bike	54:45	55:00	-0.15	37%
Run	41:04	45:30	-4:25	28%
Other	14:28	10:30	+3:58	10%
Total	146:35	143:00	+3:35