April nearly

Well, April approaches and where am I in this lovely weather? Indoors recovering from a hernia op last week. 7 days in and I'm healing well, but it's slow and I feel a bit ropey as a result of the anaesthetic. I don't react very well to them. So it's slow going but all should be ok for me to slowly get back to some semblance of light exercise by the coming weekend. Will then ease myself back into it so that by the end of April I can really start pushing on for Antwerp 70.3 on 22nd July

http://ironman.com/events/ironman70.3/antwerp70.3#axzz1qPxH2h56

That should give me plenty of time to get in good shape. A few training races before then should see me right, and I'm hoping to be fully fit and go well, as I would like to qualify for World Champs in Vegas later in the year. If I can get a10 weeks of consistency from end of April through to 22nd July then I know I can go well. All the endurance I have in the tank should see me right.

Will be such a good feeling to get back on track with a goal and something to aim for and to keep me motivated to put the long hours in, although this time round, I'll be shortening the sessions and upping the intensity, looking for more speed.

More blog posts to come which will help keep me pushing forwards through a slow period of recovery.

Coke

Would you drink it?

http://uk.health.lifestyle.yahoo.net/Coca-Cola-and-Pepsi-change-recipe-to-avoid-cancer-warning-label.htm

Back!

Where has February gone? Well, dunno, but it's gone and no post!

Been a funny old time of late. MY GP confirmed my suspicions of the last few weeks. I do have an inguinal hernia( groin). Only small but needs an op to fix. Tat's now sorted for near the end of March, and then hopefully a couple of weeks' recovery and I'll be able to 'resume' training. Not that I have been doing a right lot of late.

Running is ok, but any speed work is a no-no, not wanting to strain my hip flexors. So it has had to be gentle jogs and even then I haven;t done that many. I have not been near a swimming pool all year, well, one session on a Wednesday back in January. I do want to get back into swimming and I need to as I must start getting in some preparation for racing this year. Antwerp 70.3 is booked in July, and I want to go there and put in a performance. My cycling on the other hand remains very strong.

On the season's first TT last week I felt pretty rubbish and yet managed to put in a decent time in light of the fact I have hardly done anything other than some strength work and a few turbo efforts. http://blog.sportsmassagebournemouth.co.uk/2012/02/pat-dunn-cc-weymouth-opened-his-account.html

2nd place on the day, not bad. Work in progress and time was 2 seconds slower than the same ride last year, so all in all not a bad morning's work. Legs did not like me the following day, but generally recovery was not bad.

I've been out for 30 miles today, up and down lots of hills and now will look to ride more regular, get some pool time, and run easy when I can to build some base for the harder training to come.

Where has January gone?

Well, 31 days into the New Year already. Just started to get cold. Nice and fresh at Forest Fit last night.

I managed a morning run for 40 minutes. 50 minutes turbo at steady pace. And an hour of Forest Fit, directing operations. Was a great fun session and a good turnout on a very cold evening.

This morning, I did a short strength workout. 20 minutes of deadlifting 60kg, single arm rows with 20kg kettlebell and curls with a 20kg bar. In total, about 60 reps of deadlifts, 60 one arm rows and 30 curls. Enough to get me working hard and prepare for some bigger strength workouts over the next few weeks. Also 10 pull ups on rings thrown in there, 2 at a time. Not my strong point, but it's all work in progress. Turbo bike later and will run out and back to Forest Fit tomorrow.

More biking in the week, as I get back to fitness after a week of cold and rubbish!

Catches up on you

Well, eventually my body succumbed to all the colds and viral infections floating round and a big turbo session frazzled me on Tuesday, leaving my immune system a bit battered and the bugs took refuge in the confines of my nasal and throat cavities!

Food and drink and rest the order of the day, walking to get some fresh air and a gentle jog later and I'll be feeling much better after two rough days.

Training begins in earnest next week, and time to get organised and look at booking some races before they all get sold out!

Swim technique

Possibly the world's smoothest freestyle stroke.

http://www.youtube.com/watch?v=s3HhNlysFDs&feature=youtu.be

Monday

Back out on the bike today for 41 miles of good riding on a windy and cold day.

Felt pretty good, a lot of climbing in there, and legs moving pretty well. Nothing outrageous, a nice easy 18mph average, which is alright for a steady ride at this time of year, and I should be able to get another die in tomorrow, albeit a short one. Also back to running tomorrow, and will get out very early morning to run 40 minutes. A week to get my legs moving before I start any concerted run sessions of any note.

Forest Fit at the rugby club tonight. Last week's session was great, we set up a circuit-type session and I had loads of exercises printed up and got small groups working their way round each 'station' with 'fun' stuff in-between, then finished off the session with some sandbag carrying relays, always good fun. More of the same tonight, and thankfully the rain is holding off, let's hope the wind drops a bit. Will take it easy myself as my shoulders are a bit tight.

Now then, something to eat before I get back to work!

Saturday is Forest Fit day

Quiet week training-wise, lacking a little motivation in the January weird weather. One minute ice, next minute heat!

Managed 50 miles on the bike over Purbeck's finest hills and wind! Legs held up pretty well, and was good to be out for that time.

Today is Forest Fit, I will not be doing much in the way of upper body stuff, as my neck and shoulder has taken a turn for the worse again. I swam on Wednesday, and I am just not ready for the pool yet. Another two weeks and I can confidently get back in there.

I shall run over to Forest Fit, a nice easy 4 mile run to get warmed up, and I shall get out on the bike again later. Long run tomorrow and back into some running as I have done very little running over the last two weeks.

Strength workouts to return next week, only if shoulder better.

Good tired

Nice tired feeling this evening after 44 miles of biking and 5 miles of running. 3 hours of total training on a very bright and sunny but cold and windy day. That's more like it. Bike legs are starting to return and hopefully with this type of regular riding I can get a great base in for the seasons of time trialling and triathlon which begin in March and April respectively. Now to find some races and to look through the TT handbook and book something official.

Oatcakes and a bowl of muesli and a leg massage followed by sleep!!! Nice way to finish off a good Sunday.

Sunday

Hello guys and gals.

Sunday morning and up with the boys, drinking coffee and planning the week ahead.

Last week was a lighter training week, after the first 10 days of the new year, as legs feeling it a bit. However, this morning I feel refreshed and ready to push on with a two hour bike and 40 minute tempo run.

I did Forest Fit with Charlie yesterday, and what a beautiful morning in the Forest, bit frosty, but lovely and fresh and a great group to train with, we had a lot of fun. I rode over there, off-road nice and steady and my legs were feeling very good. The bike miles are starting to make a difference. Worked reasonably hard in the session and had the rest of the day off. Saturday is fast becoming my main rest/easy day, which makes a nice change from spending hours out on the bike as I was a couple of years back. Sunday morning is swimming and football with the boys and then Sunday from 12pm is training time.

The week ahead consists of PT and Forest Fit and lots of biking again, and I am delighted to say I shall be back in the pool. The chiropractor visit seems to have done the trick and my neck and shoulder are now moving much better, pain free and after another few massage sessions I should be almost normal again!