Shere Hell made up for by amazing new toy.

Not sure where the week has gone but certainly no real-time blog updating been happening.

Did some swapping around so Tuesday was a brick session. So nice to be able to do it on the road rather than in the garage.

Then Wednesday was monster session day. Got up early and ran with efforts for an hour, then worked, then went for a massage which was pure agony. This time even my pecs were tight. Tom and I came to the conclusion that I'm practically falling apart. Felt really tired after the massage but was determined to get down to Kingfisher to swim. Knew I'd feel fine once I'd flushed the toxins out. Took a while this time but it was a good session. Felt particularly strong on the straight 800m, although less so floundering around trying to do backstroke. Never see the point of doing it myself as I'd rather do doggy-paddle in a triathlon that backstroke. But, I'm not about to start arguing with our formidable coach, Nerys.

Thursday night was a fairly brutal turbo. I could have gone out on the roads but it was an efforts session and I just knew I wouldn't work as hard. The duration of the efforts are getting longer and longer now we're in the peak phase and 7 mins in Zone 4 heartrate is a killer. Was so hot in there that I decided to open the garage door fully. Mistake! It coincided exactly with door-to-door garage conversion salesman. Undeterred by my sweating, expiring self he started with his spiel about how I could turn the garage into a gym. I listened for all of 10 seconds before I had to thin him out and then spent the rest of the time stressing that he might come back and ram raid the garage to get the bike!

Today was supposed to be a run but I'd heard about the weekend weather we're due and I just could not face a 4-hour ride in a downpour. Finished a big piece of work this week so booked the afternoon and got out there. It was pretty blowy but the rain held off and had a decent ride. Did have to endure a brutal hill near Shere though. At one point, I thought I was going to start going backwards. But got up there in the end and what goes up, must come down so I managed to recover on the other side. Was pretty sore when I got back and had to throw myself straight into Dora's tea/bath/bed routine. Having learned from last weekend though, I did eat and have a recovery drink and it made all the difference.

So, onto tonight. Have been having lots of fun. My lovely Chris bought me a new Garmin (speed/distance monitor) yesterday and it is just mega. It maps the route, the elevation, speed, everything but probably the pièce de résistance is the fact that it uploads to blogger! Cue total training geek from this moment forward!!!!

Week 20 Long Ride by ironmummy at Garmin Connect - Details

Anyway, enough of the ramblings. The bed has been more than earned this afternoon. Still cacking it about Ironman. Only did half the ride length today and it was tough. God only knows what 4 July is really and truly going to be like....

Remembering the Basics

With Chris back in the fold - fresh with 2 broken ribs from a fall that, remarkably, had nothing to do with ale - it meant an early start on Saturday morning to the open water lake. I thought I would see if I could do 2 laps and when I got in, it felt much more bearable than last week. So, managed the 2 laps I wanted totalling 3k which is the longest open water swim ever. I was really chuffed and probably so chuffed I wasn't entirely thinking straight.

We got home and packed up ready for Essex and then grabbed a couple of cups of coffee and a sandwich in the car. Got to Jona and Susan's, had another coffee and Jona and I headed out for our run. It was a beautiful afternoon but deceptively hot and found the hills slightly testing (check out the run hill profile!).


We soon got into our stride and gas-bagging and pretty soon 2 hours were done.

Hosed the legs down in the garden with cold water and then had a shower. The moment I got out the shower, I felt weird. Dizzy and then stomach cramps. Chris was pressing me to eat and drink water but I felt so odd, I didn't even want that. It got much worse and I spent practically the next 3 hours doubled up in pain or feeling like I was going to pass out. All very gutting as Jona and Susan had laid on a lovely barbecue and they were all scoffing away and drinking beers and wine. Eventually about 9pm managed a little bit to eat before an early night. The others were still going strong at 3.30am (Jona not included) and Dora was a bit restless so consequently didn't rest as much as I could have done.

Still felt a bit rank when I got up at 6.20 and with Chris and Susan still sleeping, Jona and I delayed the ride and watched our fair share of Hannah's Helpline, Tweenies etc before sneaking on the London Marathon!

When everyone was up and Dora back napping, we headed out for a ride. It was supposed to be 4 hours but we cut it down to just under 2.5 as time was getting on and I still didn't know if I was 100%. Felt all right out there which is just as well as those cheeky Essex hills never really let me relax!

Thankfully it's a rest day today and I have been rehydrating constantly and had only one coffee. Still have a sluggish headache so clearly my schoolgirl error on Saturday has affected me significantly. I still can't believe that with all my years of training, I forgot such crucial basics and ran in the heat with no food in my stomach and gallons of coffee and no water or electrolyte in my system. All this despite my post not a week ago where I said I had learned my lesson. Well, this time I really have. Lying there on Saturday, I was seriously contemplating sacking the Ironman. I felt so odd and disorientated and could feel my heart fluttering in my chest. Really thought that this whole thing was too unnatural for the human body. However, in the clear light of day, I think that's an overreaction. I just need to listen to my body and be absolutely rigid about my nutrition and hydration, not to mention rest (also sadly lacking last week).

So, there ends Week 20 and the final week of the Build Phase. From now on, we move into the Peak Phase which is 7 hard weeks, plus 3 weeks of taper and then the race. All getting so very, very close now. Watched some Ironman Austria footage on You Tube last night and got shivers down my spine - fear and excitement combined!

YouTube - Kaernten Ironman Austria 2009 - best of Clip

Friends

This blog is dedicated to my friends as I'm very lucky on that score. What with Liz looking after Dora all day Wednesday, Jona and Susan offering to take us waifs and strays in at the weekend and Jo coming to babysit last night, I have pretty much survived this week with only one session dropped. Work has been horrendous too so I'm amazed. As I write, Chris is on a plane back from St Tropez and Mum is prepped to be down next week so hopefully all is about to settle down again. But, it has made me really really appreciate how much 4th July will be as a result of the team behind me. Thanks guys.

As for what I've actually done training-wise since the last post. Well, swam last night which felt great and then this morning ran Dora to nursery in the jogger. She loved 80% of it as we saw lots of horses, dogs etc. However, near the end, she started to get a bit restless and moany - typical just as I was heading for a hill. Caned it to get her there and end her plight and when I arrived one of the Dads told me how fast I'd been going and asked if I was doing the Marathon on Sunday. Good times!! Felt a bit of a weirdo running back with an empty baby jogger. Bet people thought I was a wishful thinking nutter or something but who cares? Never see them again and it meant I got my run out of the way nice and early before heading off to London.

Big weekend of training ahead so signing off. Also need to lay down as just eaten half a white Green and Blacks : )

(Hey DJ) Spin that Wheel

Some days the slog that is still left before this race looms large in the head and tonight was one of those nights. Dora wanted extra cuddles before bed and I was more than happy to oblige but sitting in her peaceful darkened room just made me want to go to bed there and then. The thought of the turbo + treadmill and another 10.5 weeks of training and then a mammoth race was all enough to turn my stomach.

But the good thing about the mental conditioning that training and this programme particularly gives you is that you know even when you feel crappy, you will a) feel better as soon as you get started and b) you will feel even crappier if you miss and session and sit wallowing in your guilt all night (probably having also comfort-eaten).

So, donned my kit and headed to the garage. Took less than 5 minutes to feel better and then found the ultimate spinning track on my iPod. 'Poppiholla' by Chicane. Gutting that iPods are banned in the race because I reckon it could get me through no probs. 79p uber well spent.

Session done; new Ironman anthem found (knocking poor old Joe McElderry off his perch as number 1); and off to bed tired but happy. But - not before I tape up my fingers. Do my bit to save the Planet and get lacerated by a baked bean tin. How is that fair?

Rising to the challenge

Had a nice rest day on Monday and another early night but also got the news that Chris would be in St Tropez until at least Thursday with work and, with Mum also away this week, am worried about how training will happen this week - the last week of the Build Phase.

Have to say, the offers of help from friends has been amazing but also thinking smart. Know getting to a pool will be hard so used the Virgin one near work today. Didn't manage the full set but knocking out 90 lengths during my lunch break ain't bad! Then tonight got on my treadmill for an hour. Recently I wondered whether it had been a bit of an extravagance but nights like tonight make me realise is was money well spent.

Weekend of mixed fortunes

Got up at 5am for my 4-hour ride on Saturday. Did the first 30 mins on the turbo waiting for it to get light (God, I'm weird) and then headed out. Pretty soon realised that I'd been slightly over-ambitious about the weather. The forecast had said sunny and 17 degrees but, in retrospect, I think they may have been talking midday sun. Got to the end of the road and had to turn back for my full gloves.

Half an hour later and suddenly the bright, clear morning turned into something like the heath scene in Macbeth. Heavy and very cold mist and was getting really irritated as my bike lights wouldn't stay on. In the end, I got off and tried to fix them. Living in modern times is superb sometimes as I was able to Google from my phone how to get them working. After a demonstration on You Tube, I set off again but because I'd been stopped for about 15 mins, my body temp had dropped and I soon realised I couldn't feel either feet or my little finger. Decided to abandon ship and head home. I mean, it's probably no secret that I'm rather a fair-weather cyclist but there was literally nothing enjoyable about the time I was having. Got home and Dora was just waking up so had a lovely cuddle and put the electric blanket on. About an hour later, no sign of the mist and it was scorchio. Typical - especially as Chris had to work.

Managed to get a turbo session in in the afternoon in the garden when Dora was sleeping so managed about 2 hours total - 2 hours short of plan. What can you do eh?

Determined to right the wrongs, I decided to go for another chilly experience and headed to the lake this morning. Last year, my first open water swim was the last weekend in April so this was really pushing into virgin territory. Needn't have worried. Very cold for the first 100m or so and then just totally loved it. Did 1500m and felt like I could have done more. Alas, the lake was turning into a water skiing lake at 9 so I had to get out. Love the new venue though - Princes Club - and Dora had a lovely time on the swings and slide so all good.


Just about got my costume dry and then it was off to Dora's swimming which was lovely. Then, this afternoon, we played in the meadow near the house and my friends Liz and John looked after her while I ran for an 1 hr 30. Was scorchio and in parts the towpath was like the Waterloo & City Line but felt OK and at least had fluid with me this time.

So, all in all, a good week. Disappointed I didn't get my long ride done but that's life, I guess. Must do better next week.

Running on Empty

Despite a good week including a turbo session in the sunshine in the garden yesterday, had a bit of a meltdown today. Not sure why but just woke up feeling a bit miserable and was hit by a cloud of doubt and tears : (

Luckily, I was able to turn the tanker around. Downloaded some songs for my iPod for my run and despite feeling very dehydrated and sluggish, I was soon back into my stride after running in the sunshine listening to an extended version of Bizarre Inc's 'Playing with Knives'. Suddenly I was transported back to being 19 years old and dancing on the stage at Rio's nightclub in Bradford. Hilarious memories. Anyway, it's very fast and suddenly realised my heartrate was about 160 which was pushing into a zone not prescribed for the session!

So, today I both lost and re-found my training mojo all in the space of a few hours. The dehydration was also a bit of a lesson. The type of schoolgirl error that there is no excuse for these days.

Quotes of the day

'Hard work conquers talent'.

Taking this into consideration, I swapped hard work at work at lunchtime for a hard brick on the roads. I'll never be Hollie Avil (who the quote comes from) but hopefully sessions like that will make the Klagenfurt roads inch by marginally quicker.

Early starts so much more palatable in the Summer

Had a good rest day on Monday with tonnes of 'Green and Blacks' and spent the evening with my book club book - The Girl with the Dragon Tattoo (gripping but didn't end how I wanted it to). Because I was so against the clock i.e. 300 pages to do in 4 days, had to do some serious power-reading and it ended up with me dreaming I was in the book and all this fast-paced stuff going on. Woke up at 4.45 on Tuesday feeling like I'd been in a washing machine all night. Lay there for a while, cuddling with the cat and then the light started pouring in so thought I might as well get up and train.

As the early part of this week is a recovery from the 'race', I had to do an hour's run but at a very steady pace. So lovely running on a mild April morning with a giant currant bun in the sky. The time flew. It was the sort of morning that makes open water swimming a total pleasure and I began to get really excited that all the lakes will soon be open. In fact, one of them just near me is open already. I know entering the water this early would, in reality, be less idyllic than in my mind's eye but I am toying with giving it a go at the weekend! Weird, I know.

Mum resumed childcare duties also on Tuesday and so was able to swim in the evening too. Did about 2.5k and used my new lap counter. Occasionally forgot to press the button but think I did 133 lengths and virtually had the pool to myself so that was lovely. Just wish it was slightly longer. Trying to work out how many lengths I'm supposed to do for 7 x 125 and 7 x 75 is a pain.

Have missed blogging

It's been a very busy few days but I don't like going too long without an update. Need to offload while still fresh in the mind.

So, since last update:

Thursday - rode at lunchtime at work and got my new top speed out the bike - 32.7mph (mixture between exhiliration and triple pampers!).

Friday - had a conference up in London so a very early start. Then after work met up with Dora and Chris at a 2nd birthday party in the sunshine. Was feeling hot, tired and bothered but Chris had to work in the evening and needed to run for 40 minutes. Thought it might end up as a treadmill session which would have been criminal in that weather but, fortunately, my lovely Ironmate, Liz, stepped in and looked after Dora so I could get out. A perfect early evening sunny run and the stresses of the week just seemed to evaporate. Came straight back again though when I got back and Dora, who'd had a lovely time, decided her parting shot to Liz's daughter was to bite her finger and make her cry. Grrrrrrrrrrrrrrrrrrrrrrrrr.

My Dad came Friday night and it coincided with a 'light' ish weekend on the training plan. I say 'light' but, actually, that isn't strictly true. This weekend I was supposed to do an Olympic tri (1500m swim, 40k bike and 10k run). However, this is the UK and the plan was not written for UK athletes so they simply don't exist (open water too cold). Shame as the weather was probably good enough. So, I decided to do a DIY one. Cheated somewhat as, having Dad around, I broke it up over the weekend. Did the swim and bike (with a break for a pub lunch!) on the Saturday and the run on the Sunday morning.

Fairly pleased with my results though.
Swim - 25.56
Bike - 1 hr 33
Run - 51.32
Total - 2 hours 50.

OK so this doesn't include transition and it was over the weekend rather than back to back but, adding in a bit of fat here and there, it puts the total around 2hours 54 ish. Could I sustain the pace over the entire Ironman? Almost certainly not but it is good to know there is a glimmer of the old Soph in there somewhere. Not like that big, lumbering lump that shuffled round Windsor last June in 3.11.

Was lovely to do lots during the weekend too, including a trip to Dad's boat.

I used to be indecisive but now I'm just not sure

One of my main failings is my indecision. Think I drove Chris mad yesterday. First I was cycling home from work; then I wasn't. Then I was going to tri club; then I wasn't. Then I was going cycling outside; then I wasn't. That is sometimes the trouble with triathlon. Spoilt for choice.

But what resonated was when he looked up at the ceiling, tutted and said "well, what does the plan say?". He was right, of course, and the plan said that Wednesday was a brick. So, in the end, knowing that the light would fail on the roads, I went to RPM followed by the treadmill at the gym.

I always work that much harder at RPM than I do on the turbo - maybe it's the lure of the flashing lights and the hardcore tracks. Was a good session apart from the gaggle of girls who turned up on their first time and did nothing but talk and laugh throughout the whole session. Don't get me wrong, I get a buzz from anyone taking up exercise but there is nothing about a proper spin class that makes you want to talk, let alone laugh. Very annoying. Still, I was pushing myself so hard that in the end I drowned out their chatter.

During my treadmill session afterwards, the indecision crept back in again. I knew I had a swim and a bike to do in the next 24 hours and I also knew that the masseur is coming tonight which would make both hard to fit in. But, I was also torn that Chris was probably sitting at home starving waiting for me to come home with food. In the end, the realisation that if I didn't do it then, I'd be back there at 6.30am doing it, made the decision for me. Was a good swim and only short as this is supposed to be a race week but felt really odd after the brick - all the wrong way round.

Poor Chris - he was practically emaciated by the time I got home : )

Oh what a beautiful morning!

Yesterday was a rest day and though it was lovely there wasn't much time for laying around resting - too much housework, gardening, cooking and playing to be done. So, the alarm went off this morning and the training treadmill began again! However, on a beautiful Spring day like this one, it was a real pleasure and got away with only pressing the snooze button once. This is the view from the gym as I was waiting for the pool to open.



Only time for a couple of k but was good nonetheless.

Then tonight got out for my hour run and ran in Bushy Park. It is so nice to have the lighter evenings. Had the place virtually to myself except for the deer. Gutted I didn't take camera phone with me. They were so close. Got slightly carried away in there and ended up doing more than an hour and it was dark when I got home.

Bed now - if the weather is like this tomorrow, I might cycle home from work. Fingers crossed.....

Time for reflection

Out Friday night with lots of lovely good friends which was nice. Had a few glasses of wine and felt ever so slightly sluggish on Saturday morning but nothing a new barnet and a 3k swim couldn't sort out! Was pleased with my swim as it took 1 hour 1 min including rest and was only 800m short of the full distance. Thankfully it was a proper set as swimming 170 lengths straight would have been a bit of a bind.

Then on Sunday when I could have just kicked back and celebrated birthday and Easter, I decided to carry on regardless. Ironman stops for no (wo)man! As I hadn't done the whole ride distance on Friday, I did 45 mins on the bike before my 1.15 run. Felt really good and chuffed to have done 10.5 hours training last week after my pitiful attempt the week before. Then had a lovely lunch with my lovely family.



So, all in all, week 17 good. Passed a couple of milestones - namely my 36th birthday and the 100 days-to-go mark - and feeling positive. Don't feel my age and, in fact, feel pretty energetic. Sat next to a woman at the hairdresser's on Saturday who may have even been younger than me and who had just had a facelift and had nasty, sore staples in her head and a tight, fixed look. Found it really sad and think I'll stick to exercise for keeping me young (at heart if nothing else).

Easter Holidays - Spink-style

Was so ready for 4 days off work. Been a long-haul since Christmas which wasn't relaxing anyway. But, no vegging on the sofa for me - straight onto the turbo when Dora went to bed and began the hardest session I've done yet. At one point I thought I was going to pass out but, thankfully, Chris came to take a photo of me and oiled the chain and after that it was marginally easier. Such a helpless female sometimes! Felt good afterwards and doubly pleased that I'd had two hard bike sessions in as many days as on Wednesday night I went to a spin class at the gym and then straight on the treadmill.



Fast forward to today then. Long bike is usually scheduled for Saturday but weighed up the forecast and decided today was the better option (hmm - more of that later). Dora and Chris headed out with me and we had a lovely first hour and stopped for a brew. They left me then and headed off home. 40 minutes later I heard my phone ringing. Turns out they'd punctured on the way home and had no pump. Cycled as hard as I could to them and found they had taken refuge in a pub (spot the pint of Guinness!!!!).



Chris changed the inner tube and the replacement one had something wrong with the valve but we set off anyway. It was lashing down by this point and Dora was about an hour past nap-time. Not much further on and Chris punctured again so we agreed I'd go on ahead and pick up the car. Cycled as fast as my legs would carry me. Happy with 19mph in the driving wind and rain and came back to pick them up by which time, Chris was having to run along in the rain pushing the bike with Dora on it. She wasn't particularly amused with her parents' idea of Bank Holiday fun, I must say. Finally got home filthy and wet and it took Dora approx. 1 minute to fall asleep!

Only cycled 2 hours so was 1.5 hours short of what I was supposed to do. Will have to make the time up somewhere else in this Easter break although I think rain is inevitable. Felt strong though so not a total dead loss especially after hard bike sessions Wed and Thurs.