I've lost half a stone since starting this programme at the end of September. If i keep it up i should weigh in at 4 stones for the start of the MdS.
I've just finished a big 3 weeks of my plan.
Sunday 26th October - 20 miles running
Monday 27th - 1hr spinning at Gym
Tues - 5 miles
Wed - 8 miles
Thurs - 5 miles
Fri - rest
Sat - 8 miles
Sun - 20 miles
Mon 3rd November - 1 hour spinning
Tues - 5 miles
Wed 8 miles
Thurs - 5 miles
Fri - rest
Sat - 20 miles
Sun 24 miles
I also gave my aarn 30L rucksack it's first outing yesterday and it's rather jolly good. Did the 24 miles carrying food, fluid and some warmer clothes. I managed to achieve a good snug fit though felt the back of my neck being annoyed a bit. I've made an adjustment to the shoulder straps and this seems to have helped as i sit here typing while wearing it.
The front pouches held plenty. I had a 600ml bike bottle and 500ml lucozade sport in each front pocket plus plenty of nibbles stuffed in the elastic pouches. I didn't think i would get my 1L bottle in but I've just tried and it fits very well.
I've run with a camelback rucksack before and have found that to be comfortable but being able to spread the weight all around is far superior. I'm delighted i bought this before they ran out! There's also lots of loose harness flying about while you're running. I'm sure braver men would cut the excess off.One concern i saw has already been highlighted by the ladies section of themds.co.uk forum due to them being blessed with proper chesticles unlike my poor imitations. Mine were misshapen and peculiar to look at due to the intricate harnessing of the Aarn. This may be an issue if you have ample charms.
I feel ok today and think the torture of the cold bath after Saturday's run has helped but I'm really looking forward to the recovery week this week. I'll probably repeat last week after that then have a fortnight's taper for the Beacons ultra.
It's all looking up except my weight, 'cos that's going down. Good times.
Monday, 10 November 2008
Saturday, 25 October 2008
Recent training
So i started the programme on 29/9/08and have been doing lunges and squats 2-3 times per week with all too infrequent core work. I've been trying to make the shorter runs more intense. One of the middle distances a steady upper end run and the other two for easy(ier) endurance. Just realised I've not a had a proper swim for ages now and probably wont until next year unless i decide to use it as a bit of cross training instead of cycling.
Monday 1hr spinning at the gym
Tues 4 miles running
Wed 7 miles
Thu 4 miles
Fri Rest
Sat 7miles
Sun 16miles Total= 38miles
Monday 6th 1hr spinning
Tues 4miles
Wed 7miles
Thu 4miles
Fri Rest
Sat 7miles
Sun 16miles Total=38miles
Monday 13th 1hr spinning
Tues 4miles
Wed 5miles
Thu 4miles
Fri Rest
Sat 7miles
Sun 11miles Total=31miles
Monday 20th Rest
Tuesday 4miles
Wednesday 8miles
Thursday 4miles
Friday rest
Saturday 8miles(Am going out in the next half hour to do this. Thankfully it's pissin down and blowing a gale)
Sunday should be about 17miles
I need to do a bit of joogling with the plan to accommodate http://www.beaconsultra.com/. I'm really looking forward to testing myself against a long distance and will be in good company to help me along. Quite a few of the guys heading to Morocco next year are taking part and i'll probably do most of my kit buying then from http://http://www.likeys.com/ seeing as i'm in the area.
Monday 1hr spinning at the gym
Tues 4 miles running
Wed 7 miles
Thu 4 miles
Fri Rest
Sat 7miles
Sun 16miles Total= 38miles
Monday 6th 1hr spinning
Tues 4miles
Wed 7miles
Thu 4miles
Fri Rest
Sat 7miles
Sun 16miles Total=38miles
Monday 13th 1hr spinning
Tues 4miles
Wed 5miles
Thu 4miles
Fri Rest
Sat 7miles
Sun 11miles Total=31miles
Monday 20th Rest
Tuesday 4miles
Wednesday 8miles
Thursday 4miles
Friday rest
Saturday 8miles(Am going out in the next half hour to do this. Thankfully it's pissin down and blowing a gale)
Sunday should be about 17miles
I need to do a bit of joogling with the plan to accommodate http://www.beaconsultra.com/. I'm really looking forward to testing myself against a long distance and will be in good company to help me along. Quite a few of the guys heading to Morocco next year are taking part and i'll probably do most of my kit buying then from http://http://www.likeys.com/ seeing as i'm in the area.
Bad times!
The past couple of weeks have been unpleasantly upsetting. Ross had his annual review on the 7th of October. A couple of days later the consultant phoned with the news that Ross is now diabetic secondary to the bastard cystic fibrosis.
They wanted to get him into the ward soon and started on insulin. So he was admitted on the Sunday. The initial plan was for his blood sugar levels to be monitored over 24hours, start insulin and get home the following day. He seemed a bit deflated by the news at first but like everything this has thrown at him, he was ready to take it in his stride. It was also the start of the school holidays and although not best pleased he reckoned losing one day to the hospital was tolerable. One turned into 2 etc and 5 days later he was home.
The main stumbling block was his confidence in stabbing himself 4times per day to administer the insulin. I couldn't blame him. The whole week just reminded his mum and me about how unfair this condition can be and something I probably(definitely) try to mentally distance myself from most of the time. I had my meltdown Wednesday into Thursday. Ross had a slight flutter on the Tuesday. He is so resilient and adaptable. Wendy found it tough at the end of the week but that's her story to tell.
A day in hospital can seem like a week and by the time he got home, firing the insulin in was thankfully no big problem. There's still a big learning curve to attack for the next while, diabetes was my worst subject at nurses school, and i'm sure he'll reach the target before i do.
They wanted to get him into the ward soon and started on insulin. So he was admitted on the Sunday. The initial plan was for his blood sugar levels to be monitored over 24hours, start insulin and get home the following day. He seemed a bit deflated by the news at first but like everything this has thrown at him, he was ready to take it in his stride. It was also the start of the school holidays and although not best pleased he reckoned losing one day to the hospital was tolerable. One turned into 2 etc and 5 days later he was home.
The main stumbling block was his confidence in stabbing himself 4times per day to administer the insulin. I couldn't blame him. The whole week just reminded his mum and me about how unfair this condition can be and something I probably(definitely) try to mentally distance myself from most of the time. I had my meltdown Wednesday into Thursday. Ross had a slight flutter on the Tuesday. He is so resilient and adaptable. Wendy found it tough at the end of the week but that's her story to tell.
A day in hospital can seem like a week and by the time he got home, firing the insulin in was thankfully no big problem. There's still a big learning curve to attack for the next while, diabetes was my worst subject at nurses school, and i'm sure he'll reach the target before i do.
Time to catch up(abridged version)
Since last here, Elaine and me have had a relaxing fortnight in the Dominican Republic. I managed a few runs and got on the spin bikes at the gym there a couple of times. Unfortunately, the running got knocked on the head at the end of the first week when i got my toe mangled by a big German. He came crashing through the net at the beach volleyball(very inconsiderate).
I have been making good progress on the achilles front due to a regime including icing, rubbing and heating of the offending parts, as suggested by one of the wise men on themds.co.uk.
I have also finally decided to mainly follow the ultra plan on http://www.halhigdon.com. I've been following it for almost four weeks now but I'll be modifying it a little so that i also get some walking time in on the bigger endurance days as well as a little speed and strength stuff. I had started including core strengthening exercises but these have gone by the wayside the past couple of weeks. They will return again along with the squatting and lunging i have kept up, again as recommended by the same wise man. I can really feel the difference with these. Good times!
Sunday, 7 September 2008
The time is flying by
My leg now seems almost completely mended, just a little tight in both achilles at times. A few months ago I had hoped to be doing an ultra distance event this weekend. The niggling injuries really put an end to this hope. I've still got plenty of time to get desert fit, but feel i need the mental prep of being out in difficult conditions for a long time. I really want to experience the suffering before i get there!!!
I have therefore entered the Brecon Beacons Ultra (http://www.beaconsultra.com/) on 6th December. This should be a good 45 miles of misery. It'll also give me a chance to meet some of my potential tent mates in person, as quite a few from themds forum are going along too. No doubt i'll end up buying some kit from http://www.likeys.com/ while there.
My previous Ironman experience should help with my nutrition, hydration and hour upon hour of exerting myself, but swimming and cycling helped balance the abuse your body takes. Being on my feet and carrying all my kit for the duration will be totally different.
Recent training.
Sunday 24th August - Walked the 1 mile uphill to the Greenock Cut. Had a backpack weighing about 4kg, made up of kit and drinks. Did 2 laps of Overton-Cornalees along the cut and back over the road by Loch Thom. Just over 7 miles a lap, then allowed gravity to take me the mile back home. So about 16.5 miles. Think i got a bit carried away.
The pictures were taken on another day.
Monday 25th - 20km cycling
Tuesday - 4 miles running
Wednesday - 6 miles running
Thursday - rest
Friday - 7 miles running
Saturday - 10 miles running
Sunday - 75km cycling
Monday 1st Sept - 20km cycling
Tuesday - rest
Wednesday - 4 miles running
Thursday - rest
Friday - 25km cycling
Saturday - rest
I've been a bit Knackered this week and decided i wont be doing the Great Scottish Run. Will need to follow a schedule of less random training following my holidays. We're off to the Dominican Republic on Wednsday for a fortnights all inclusive. The weather there has become more favourable and hopefully no further tropical storms will come nearby. Here's where we're staying http://www.riu.com/en/clubhotel-riu-bachata-puerto-plata-dominican-republic.html.
I hope to not come back looking like a tellytubby. The running shoes will be coming and there are a few other sports i'll be looking to get in to too.
Adios
I have therefore entered the Brecon Beacons Ultra (http://www.beaconsultra.com/) on 6th December. This should be a good 45 miles of misery. It'll also give me a chance to meet some of my potential tent mates in person, as quite a few from themds forum are going along too. No doubt i'll end up buying some kit from http://www.likeys.com/ while there.
My previous Ironman experience should help with my nutrition, hydration and hour upon hour of exerting myself, but swimming and cycling helped balance the abuse your body takes. Being on my feet and carrying all my kit for the duration will be totally different.
Recent training.
Sunday 24th August - Walked the 1 mile uphill to the Greenock Cut. Had a backpack weighing about 4kg, made up of kit and drinks. Did 2 laps of Overton-Cornalees along the cut and back over the road by Loch Thom. Just over 7 miles a lap, then allowed gravity to take me the mile back home. So about 16.5 miles. Think i got a bit carried away.
The pictures were taken on another day.
Monday 25th - 20km cycling
Tuesday - 4 miles running
Wednesday - 6 miles running
Thursday - rest
Friday - 7 miles running
Saturday - 10 miles running
Sunday - 75km cycling
Monday 1st Sept - 20km cycling
Tuesday - rest
Wednesday - 4 miles running
Thursday - rest
Friday - 25km cycling
Saturday - rest
I've been a bit Knackered this week and decided i wont be doing the Great Scottish Run. Will need to follow a schedule of less random training following my holidays. We're off to the Dominican Republic on Wednsday for a fortnights all inclusive. The weather there has become more favourable and hopefully no further tropical storms will come nearby. Here's where we're staying http://www.riu.com/en/clubhotel-riu-bachata-puerto-plata-dominican-republic.html.
I hope to not come back looking like a tellytubby. The running shoes will be coming and there are a few other sports i'll be looking to get in to too.
Adios
Saturday, 23 August 2008
The runner returns
Since last posting almost 1 month ago, i did another couple of bike rides before Elaine, Ross, Kirsty and myself headed off to Bournemouth for a few days. My intention was to attempt a couple of runs on the beach but ended up not bothering. We did a fair amount of walking and i definitely benefitted from the relative rest.
Upon returning i tried a 4 mile run on the Wednesay(August 6th, i think). No real probs so decided to treat myself to new running shoes. Next day, i went to Achilles Heel, Glasgow to have my gait looked at as i'd not had them do this for a few years. There was the ususal pronation problem and it was suggested i could try some orthotic inserts.
Ker-ching, one born every minute.
I wore these for a couple of weeks and there were some adjustment issues but no major concerns initially. One particulr pain was just how hard they feel on your soles after 5-6 miles running. Towards the end of this period i was also having some hip and shin pain. They have now been ditched and my runs without them have been fine.
I'm struggling to remember, again, just what i've done.
Wednesday August 6th- 4miles running
Thursday - 4 miles running( orthotics in)
Friday - 6 miles running
Saturday - rest
Sunday - some form of run
Monday 11th - ? a bike ride
Tuesday - 6miles threshold run
Wednesday - 7 miles off road
Thursday - 6 miles hill run repeats, 200m swimming cool down
Friday - rest
Saturday - 6 miles run, 20km bike
Sunday - 10 miles run
Monday 18th - 25ish km bike
Tuesday - 6 miles threshhold run(orthotics out)
Wednesday - 7 miles run off road
Thursday - 45 km bike
Friday - rest
I've also now got myself into the habit of doing some regular core work, squats, lunges et al. My tits now appear to be reducing in size. That's good news, not a complaint.
I may give the Great Scottish run a go on 7th September.
Tuesday, 29 July 2008
Overdoing it?
Have been meaning to update this for a couple of weeks and am now struggling to remember exactly what i have done!
What i know i did do, according to AA route planner, was 104.7 miles of cycling on 13th July. I set off from home, over the Erskine bridge and up Loch Lomond side to Arrochar. The return journey took me down Loch Long and over the hills to Coulport. I just followed the road ahead through Kilcreggan, where i seriously contemplated getting on the boat back to Gourock. I didn't though, and carried on through Garelochhead, Helensburgh, Dumbarton and back over the bridge to get home. I was out for 6.5 hours and this included some stops for photography and pishing! My hope was to do 100miles in less than 6 hours, and i did. This was a favoured route when i did my Ironman prep a couple of years ago.
The week leading up to this effort was a mixture of mainly cycling with a little swimming, cautious running and a couple of hours walking with 10kg on my back. A total of almost 13 hours for the week.
Week beginning 14th July:
Monday: About 25miles cycling
Tuesday: 1000m swim then 4 mile run with the dodgy calf becoming dodgier.
Wednesday: 32 miles cycling
Thursday: about 7 miles walking with 10kg on my back
Friday: rest
Saturday: 104.7 miles of cycling. The above route in reverse(not cycling backwards).
Sunday: 10 mile run. Calf felt like it was going to explode. Not nice. About 14.5 hours in the bag this week.
Monday 21st: about 22 miles cycling
Tuesday: 32 miles cycling
Wednesday: 1000m swim
Thursday: rest day. Was becoming rather crabbit. Wonder if the long bike rides had anything to do with it!!!
Friday: 20 miles cycling
Saturday: 7 miles walking with 12kg on back
Sunday: 40 miles cycling. About 9.5 hours this week.
I may wait till next week before another attempt at running.
What i know i did do, according to AA route planner, was 104.7 miles of cycling on 13th July. I set off from home, over the Erskine bridge and up Loch Lomond side to Arrochar. The return journey took me down Loch Long and over the hills to Coulport. I just followed the road ahead through Kilcreggan, where i seriously contemplated getting on the boat back to Gourock. I didn't though, and carried on through Garelochhead, Helensburgh, Dumbarton and back over the bridge to get home. I was out for 6.5 hours and this included some stops for photography and pishing! My hope was to do 100miles in less than 6 hours, and i did. This was a favoured route when i did my Ironman prep a couple of years ago.
The week leading up to this effort was a mixture of mainly cycling with a little swimming, cautious running and a couple of hours walking with 10kg on my back. A total of almost 13 hours for the week.
Week beginning 14th July:
Monday: About 25miles cycling
Tuesday: 1000m swim then 4 mile run with the dodgy calf becoming dodgier.
Wednesday: 32 miles cycling
Thursday: about 7 miles walking with 10kg on my back
Friday: rest
Saturday: 104.7 miles of cycling. The above route in reverse(not cycling backwards).
Sunday: 10 mile run. Calf felt like it was going to explode. Not nice. About 14.5 hours in the bag this week.
Monday 21st: about 22 miles cycling
Tuesday: 32 miles cycling
Wednesday: 1000m swim
Thursday: rest day. Was becoming rather crabbit. Wonder if the long bike rides had anything to do with it!!!
Friday: 20 miles cycling
Saturday: 7 miles walking with 12kg on back
Sunday: 40 miles cycling. About 9.5 hours this week.
I may wait till next week before another attempt at running.
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