2018 - the return to Ironman Austria

It was hard getting up this morning but it was worth it as I really enjoy running along the coast. My training session today required a variation on speed and intensity for 60 minutes ideal for my planned route as it is a quick downhill for 200 metres and then the rest is almost flat as the roads are on reclaimed coastal marsh and then a sea wall. This area is world renowned for its coastal flat lands, some people refer to them as mud flats, but you see large numbers of birds and vast open spaces with great views to the Lakes, all snow covered. As Blackpool is just down the coast it is another must do place to visit, although at this time of year it is bleak and cold and with the rebuilding of the coastal defences its a bit of a building site. Lots of people in town for the New Year, many of them from Scotland or so it seems from all the coaches in the car parks. Off to a New Year dinner tonight at Thurnham Hall so a late night is on offer with a rest tomorrow unless another run to ...

My day in the mountains, a day without training. Up at 6am in time for a quick breakfast, check the latest conditions and that I have all the gear I need for a day winter mountaineering. My plan was to ascend Blencathra via Sharp Edge, a route on a mountain I have not climbed before. I was in the lay by on the A66 at Scales by 8am, no trouble on the journey all roads clear. The path from the roadside was icy with some wearing crampons straight away, I didn't as I wanted to test out my new boots. The ascent was steady, with the ice turning into soft and at times deep snow on the path to Sharp Edge. As the path crossed the outlet from Scales Tarn I put on the crampons and some extra clothes as the wind was getting stronger. The initial ascent to the ridge was steep through soft snow, once on the ridge the winds were very strong requiring care and the goggles to keep the spindrift out of the eyes. At the top of the ridge on the way to the top of the mountain the wind was even str...

More local day today. First in the gym at 9am this morning for an upper body and core gym session before breakfast and heading off to Lancaster. The city is compact with plenty of old buildings and independent shops as well as the normal national chains - still couldn't find the post office. After some time looking at the shops decided to head to Morecambe , main problem was getting out of Lancaster as the road system is awful. Morecambe was as dreary as ever, it is still trying to recover from its decline as a seaside resort, although the promenade is an excellent walk and you can look at the seagulls and Eric - Eric Morecambe that is. It was a cold walk with a keen NE breeze. The turbo session in the gym was OK although the seat may be more comfortable than my road bike the riding position is not so good . Different day tomorrow off to climb a mountain in full winter cover in the Lakes, will report tomorrow hopefully with some pictures.

The run this morning did not go to plan. I went out to run at 8am and could hardly walk the ground was covered in black ice. Admitted defeat and went back to the room and had breakfast - couldn't go to the gym as it didn' t open until 9am and was planning to go to the Lakes for the day. I went to the gym at the end of the day and did a 75 minute session on the treadmill - not very exciting. The day was great, lots of snow and ice in the Lakes, made for some interesting driving, especially in the BMW, even had to be pushed out of the car park in Ambleside and the roads over the tops were still snow tracks - that is the main road from Ambleside to Keswick . The mountains looked great, looking forward to a day on the hill on Wednesday as long as still good weather.

Now the Christmas holiday is over at home it was time for a change of location to head up north, place called Thurnham just south of Lancaster until the New Year. Went for a swimming session this morning, went to Esporta for 8am but it has opened at 7am, they apologised for giving me the wrong info. Mildly annoyed as I was up earlier. A new endurance swimming session this morning with a mixture of some new technique drills as well as some time trail efforts. I also learnt of a new piece of swim training kit called a band to tie around your feet whilst using a pull buoy to stop your feet paddling and to concentrate on your arm and body position - I didn't have one. I swam 1,880 metres in an hour completing half the required time trial effort. I then had to finish packing for going away. No problem. The problem started when I hit the M1 it was moving slow from J15a and then most of the way to the M18 junction. Total journey time nearly 5 hours. It was good to head north an...

I was expecting it to be frosty this morning and was surprised at how warm it was causing a problem with the water on top of the old snow and ice. I walked to the end of my road and then ran on the roads as the pavements were not safe. Today's run was a hill session. The question was what hill to run on as most pavements had icy stretches and my usual hill reps course around Spyglass Hill would have been icy on the footpaths and to busy with the cars going up and down. Instead I went to Hill Farm Rise giving a 0.46 mile hill but less than 5 minutes planned. I must admit I was feeling a bit rough that continued throughout - I know I had to much to drink and eat the day before. Despite trying what I thought was harder on each hill repeat all my times on the 5 reps came within 8 seconds of each other, from 3' 42" to 3' 50" so overall a good session. Seems lots of other people were also getting out for a run today with plenty of people out and about, mostly run...

A rest day!

I had a lie-in this morning, it was enforced as the gym wasn't open until 8.00am. I one hour workout following the same routine, this time with some leg extensions added to strengthen the muscles around the knee. Then it was a quick trip up town and to Riverside for last minute Christmas shopping. Back home to deal with my email and wait for my brother to arrive. I was hoping today would offer some good weather but it didn' t so I had another session in the warming up garage (just above freezing) on the turbo trainer - the 90 minutes seemed to take a long time today, must be looking forward to my rest day tomorrow.

Didn't quite make the usual swim time, got up late and then had to de -ice the car - it was cold this morning -5C. A quick 45 minute swim session, a new one with different drills still working on my stroke. Then off for some treatment from Zoe, she still keeps finding things that need fixing, its almost as if my body needs a complete overhaul but it is getting better with my very tight muscles and stiffness at most joints easing. I have resisted so far but then had to succumb to some Christmas shopping, must admit it wasn't as painful as I thought with smaller crowds then expected.

The plan for today required a long aerobic run of 75 minutes making sure I stopped in heart rate zone 1, that is less than 125 bpm . I have tried this before and find it very difficult as I have to run so slow that it feels unnatural and I do not feel like a real runner when I am running so slow. After last night's snow and today's bright but very cold weather I know it was going to be a cold run. First of all I went to the gym to do my upper body workout - it feels like old hat now as I am following a familiar circuit with a few extra stretches and now lunges added - this takes less than an hour. When I got home from work I took a few minutes to sort myself out to get on the run. I planned to go via Collingtree and Milton Malsor a route that I normally manage in less than an hour but today was different. I did enjoy the run, there was very little traffic so the road crossings and country lanes were easier than normal for a tea time run.

A good day to be inside, still very cold and frosty outside. I had a bike analysis session booked with Steve to set up my bike on his turbo trainer and analysis software to look at my pedalling efficiency and bike fit. I didn't quite know what to expect. I must admit it was a very good session to see graphically in front of a real time playback of my cycling efficiency on all parts of the pedal cycle and then to see how I could change it by concentrating and changing the way I pedal. I now know what horizontal pedalling means, the difference that floating and pushing down feels like and the difference it makes, mind you so do my legs. It was also a chance to look at some changes to my bike set up. A few minor changes quickly showed through on the data so I have kept the changed positions and will now try them on the road. I am really getting this coaching as it is giving feedback on a 1:1 basis with the aid of some technology - I would recommend it to one and all. The hard bi...

The cross country race was cancelled so I decided to go for a cross country run instead, It was a cold, crisp and clear morning, well below freezing but the sun was out with a slight breeze. I ran from home pick up the footpath across Swan Valley and Pineham - sounds attractive, however, it is the home of service roads and large sheds for the supermarkets and the Royal Mail amongst others. It was the first time I had tried to run here after all the building work had taken place, it used to be a regular run through attractive countryside, only true in part, but still good to see the old fish ponds still there and Upton Mill. I then headed over the the Sixfields lake and nature reserve, all looked good even if there was some ice reducing the area for the birds, also saw a few twitchers with their binoculars. A most enjoyable run even if a little slippy in many places it always feels good to get out in the snow. The afternoon called for some bike cleaning to at least remove some ...

I was up and at the pool side by 7.15am. Slightly later than planned as I had to de -ice the car, it was minus 7C. Not many people at the gym, for most of my session I had the pool to myself. Guess people stopped in bed or decided it was not the day for an early morning drive in the snow and ice. The swim went well, 2,440m in 78 minutes. A mixture of drills and steady lengths. I am still working on the stroke entry into the water than getting a good line for the arm in the water. It is not easy and I quickly lose form as I get tired. Still I can feel some improvement, just a few more winter months to go before I have to try out the swimming in open water. It was so cold I couldn't get the flap open on the car when I went to fill up with diesel after the gym - it was most embarrassing especially as other people offered assistance or at least advice. I had to pour hot water over the mechanism to defrost it. The drive to Halifax to collect my father-in-law for Christmas was e...

Well, the plan was for a bike ride today. I was looking forward to it as I was planning to finish early so I could go out after lunch. But as you know it snowed this morning (didn't it look good, for a while) with all plans changing, it was bad enough getting car a few miles to Blisworth let alone getting on the bike. I then knew that meant another turbo session. I finally got on the bike at 6.00pm. It was cold, I was very well dressed up including putting the neoprene overshoes on to try and keep my feet nice and warm after they nearly dropped off with the cold earlier in the week. I wasn' t looking forward to another 90 minutes in the garage but after 10 minutes or so I was into the session, changing cadence and heart rate zone every 5 minutes and the time soon passes. Quite looking forward to a swim in the morning before hitting the motorway for a quick 300 mile round trip to pick up my father in law for Christmas . Not so sure about the cross country on Sunday, hal...

I had booked a day's holiday for today with the intention of going to Snowdonia, although if it had been a heavy rain day I would have cancelled. Watching the weather it looked like there would be some snow and reasonable wintry weather - the trip was on. In the end I went on my own. Had to be an early day to get there with plenty of time - I got up at 4.30am and left by 5.ooam. The roads were good with very little traffic so was parked at Pen-y-Pass by 8.05am and on the hill by 8.30am. I had decided to walk up the Miners Track to Glaslyn and then climb Y Gribin followed by Snowdon east ridge. I have done the route before, it is an good way to the top, a good scramble and with the snow cover it was even more interesting. The snow was fresh, wind blown and not yet consolidated. It made for a good climb, not technically difficult no more than a grade 1 winter climb. I was at the top by 11.00am. I was the first on top so had fresh snow all round. I made a quick descent via the PYG tra...

Up early, in the garage on the bike by 6.20am. It was cold but not as cold as I expected although by the end of the session my feet were very cold. I must say that for a 90 minute turbo session the time went quickly, following the training plan made up of 2 and 4 minute sessions helps. Given the weather forecast it looks like I may be in the garage again on Friday morning and not on the road as planned. A different day tomorrow I am off to Snowdonia for the day to get a bit of mountain air - should be cold and some snow but not yet winter mountaineering. Not expexting to follow my training plan for tomorrow but if I get back early enough I may join the WRR Santa Run, a fun short run before the presentation evening when we will find out the names of the top runners of the year and of course the places in the London Marathon up on offer.

Up bright and early, at Esporta as it opened at 6.30am. The swim session was an opportunity to practice my technique throughout the session using the learning points from the video analysis session. I must admit it felt different taking the stroke slower, looking at the entry position of my arm and trying to follow through on the stroke. I can't say it worked the whole session but I could tell when I had a stroke with poor technique as it didn' t feel as smooth. I managed to do 2320m in 75 minutes so it was a long session. When I got home after 6.00pm it was hard work going out for a run. It was to be a slow session with the intention to keep my heart rate low. I went for a run in Swan Valley and Pineham areas as it is flat and hence better able to manage the lower heart rate - I managed to get 38 out of 45 minutes into Zone 1, I was really surprised.

I had good intentions for today. To the gym early and then try and get to a Pilate's class in the evening. Problem was I didn't wake up early, work pressures took over so didn't get to the gym until 5.00pm. Good workout, gym quiet, guess it is the pre - Christmas lull. Tomorrow is busier with two sessions a swim and a run, with my Board meeting sandwiched in between for fun and relaxation!

Yesterday was a busy day, going into town, getting ready for the Lions lunch Cath was hosting at home, fitting in a 3 hour bike ride, getting the Christmas lights up inside and outside and then going to the WRR Christmas dinner dance meant I didn't have much time. By the time I got home I was rather tired having had a few drinks, but it was a good night. I wasn't able to make the WRR Sunday run, not enough time, so only a quick local run round Swan Valley and Pineham - I still find all the sheds very depressing and the site is only half full, perhaps it will look better in a few years but on cool and damp December morning it wasn't. The Lions do was good with a chance to talk about the Ironman and begin to think about how it could be used to raise money in the New Year.

A different Saturday. Up just as early to do some work work and then off to Northampton to do some shopping - first time I have been there since they reopened Gold Street. Next stop was then a bike ride, getting off just before midday for a sole ride to try out a new endurance riding session from Steve. I should have picked a flat and gently rolling route - this was my first mistake as I headed out to Naseby finding some quite big hills on the way pushing my heart rate from zone 2 to 3 and times well into zone 4. As I turned around I headed towards the A5 at Watford and decided as it was quiet to keep on the road to Weedon . I was able to get inti a steady ride, getting a more consistent heart rate and cadence before heading back via Bugbrooke . Just under 3 hours and 43 miles but the weather was kind although it was cold and breezy.

Normal Friday at Cripps pool for the swim with WRR . A different day at work with the team Christmas lunch meaning that I had plenty to eat today. The swim session was end of season with only a few people at the session. I was trying to swim with the stroke improvements identified at the video analysis session. I didn't find it an easy session, next week I am going to have to work hard at trying to embed the stroke improvements. After the swim session we went to bar and watched a video from a swim session 3 weeks ago when this guy in his scuba gear sat on the bottom of the pool was filming us swimming. I was easy to spot, my legs were all over the place, my hips and legs were low in the water and my arms were all over the place. I still have more to do but I know it will get better just have to keep working at it.

The day started early with the alarm at 5.45am for a run although I did not want to get up so it wasn't until 6.10am that I got out of the house. It was dark and I expected it to be cold. The legs were sluggish and it took a while to get going with the second 30 minutes much more flowing than the first half. A slowish 7 miles. A quick shower and breakfast before I was off to see Zoe for a bit of physio work and massage. I am trying to get my body in shape before all of the training really starts in February. I am pleased that I am able to work with Zoe but she just keeps finding more that needs fixing so that I do not injured quickly once the intensive training starts. Some more exercises, well actually stretches and posture to work on this week. Once I got home from work went to the gym for an upper body and core work session. It was quiet at the gym so easy to get around and complete the work out with tired arms but the work should mean that I have more power when it come...

Almost a rest day today with a coaching analysis session with Steve Casson in the endless pool. Once I got used to the idea of swimming towards the pump pushing the water out it was really interesting. Watching what you are doing wrong and then straight away doing some drills to try and correct it is really effective. I now have an idea as to why my stroke is so ineffective, I need to stop slapping my whole arm onto the surface of the water and try and get it to cut into the water for much less resistance and a more efficient strike. It looked good in the endless pool it is now the challenge to make it happen when I am doing my normal swimming - I will see how it goes on Friday. The session was also a good opportunity to review how the coaching programme was going, how I was finding the sessions I have been given and if they are making a difference. We also talked about the programme until July in Austria, fitting in races and the move from technique to the endurance training fr...

My session today was an endurance session on the turbo. If you haven't sat in your garage at 6.30am having forced yourself out of bed trying to wind up your legs when they are still cold and groggy then I can recommend it for all aspiring ironman athletes, or at least aspirant ones. The iPod is getting more use but I could do with something else but not sure what. Looking forward to a session with my coach Steve Casson on Wednesday when I will be put through my paces and all that is wrong with my swimming will be identified - whether I can do anything about it is another matter.

I was supposed to be up in time to be at the gym to do a workout by 6.30am. I didn't make it, the bed was to comfortable so I had an extra lie-in this morning, well 45 minutes worth. I went to the gym at lunchtime, wasn't my most energetic system watching the rain pouring down but at least I wasn't out in the rain getting wet and blown about.

A wet and windy night meant the ground was saturated but like magic the clouds cleared for a 9am start from Harlestone Firs for the WRR Sunday run. There were plenty of puddles to splash through or try and carefully run around although with the slippy ground the feet were sliding all over the place wven with trail shoes on. Those of us who were riding on Saturday felt it in our legs, no more so than when we had to run uphill across a field of crops from the Merry Tom road the cyclists were bringing up the rear. Another week to look forward to starting with a session at the gym on Monday morning.

Today I was supposed to be doing a 3 hour ride keeping a steady cadence 85-90 rpm with my heart rate in Zone 1. In reality I did more than 3 hours, had difficulty stopping in Zone 1 as I spent most of the time in Zone 2 but did keep the cadence high often 85-09 but also higher at times. I was riding with the Saturday group form WRR - 6 of us in total today, 5 of whom are planning to do an Ironman next year. The weather was good, the sun was out, not to cold with a strengthening wind as the ride went on. We ended up riding nearly 50 miles taking almosr three and a half hours. It was the longets ride for a few weeks with the legs feeking tired by the end but I was pleased with the ride. I did write in my trainig log that I had not been able to keep to the plan and will have to try again next week. Now looking forward to a Sunday run with WRR from Harlestone Firs - with all the rain it will no doubt be muddy. Will let you know.

I have now started my preparation for Ironman Austria 2010. I am not sure if I have started training yet but I am certainly working hard with my coach, Steve Cassons since the 2nd November. I have now completed 5 weeks of my schedule, so far training every day, some times twice a day. I keep my record up to date online in a working area with my coach - you can see a summary at www.trainingpeaks.com/mikeaustriaironman I have decided that I will work with Lions International Northampton, UK, to use my superhuman endeavours to raise money for their charity work. I do not normally raise funds for charity through my sport but have decided I will on this occaison in memory of my Mom and Dad who died in 2007 within 3 weeks of each other.