Week 4 - 6 - 09/12 - 29/12

A wee bit of a capture all for this entry. A 3-in-1, although not as well oiled as the product.

Weight - 74.7kg
BF - 13.6% (This figure could be dangerous after Christmas)

Now you ain't getting any more weight updates until mid January.

The first week started off great, back on the treatment table to sort out the non firing glute issues, good progress made, so obviously that stretching lark does work. A good batch of home cooking also, with veg soup and protein bars to the fore.

The rest of the week was a bit of a mixed bag. Very exciting on one front, new beginnings with a job offer coming in, contract negotiations, and offer acceptance. The head was all over the place with decision making and this hit the energy levels for training. A day away with work hit another days training, so all in all it wasn't the most successful weeks training.
A third days training was missed with a visit to Santa. Agreeably, I could have fitted this in, but the weather was horrendous on Saturday morning, so I decided to do the run in the evening, but alas the energy was zapped come 7pm, so easy option was to have dinner and sit on the couch. Not the stuff of champions or ironman wannabe, but it is the stuff of balancing family life and I had a great day with the kids and Laura visiting Santa. Plus I did write my letter to Santa for an injury free 2014 so I just hope he delivers on it.

On the training front, the most successful part of the week was Friday's swim set. It actually felt good and I felt great doing it, not too often that happens so I'll put that one in the positive bank.
The long bike ride on Sunday didn't happen. Why? Well I only realised late on Saturday evening that I didn't have my bike at home. I actually felt like I was neglecting one of the family :) I made do with a 90 minute stint on the turbo. Long turbo's can be mentally draining but I enjoyed this one.

The second week in this chapter didn't get off to a great start either. Monday evenings swim couldn't happen as the pool closed early. God damn Christmas hours. So I swapped Mondays and Tuesdays sets and hit the turbo on Monday. The swim set on Tuesday felt good too, it has been a while since two swims in a row felt good but I'll take it.
The rest of the weeks training went relatively well, with the exception of a missed run.
Sundays long bike ride was cold, very very cold. It started off with slight drizzle, which soon turned to sleety rain, and shortly after turned into driving snow. The snow was blizzard like at times, but thankfully the roads didn't get too slippy as the snow wasn't really sticking. Even more thankful was the fact I wasn't out there on my own, so had others to share the pain and the cold, not that it eased t though. The pain in my hands when the blood started to reach the finger tips was terrible. It took me all day to warm up after it.

Christmas week itself was as near to a write off in training terms as you can get. Sets were dropped, swapped and abandoned, some of this brought on by laziness, other things to do, being away from my turbo, closed pool etc. Not much more to be said about this really.
The one session I was adamant I was not missing was the long bike on Saturday. Arrangements made with one of the lads on Friday evening, so not there was no backing out. It was cold on Sat morning, a few degrees below what was forecast, but off I set anyway, despite the objections of Laura, but that was to do with man flu rather than the cold. The roads were a bit slippy so care was needed especially when turning, but I wasn't expecting anything to happen on a straight section. How wrong was I? On a straight stretch of road, I hit the deck and hit it hard. I have no idea what happened, but all I remember is going down, putting my arms out to break the fall and then thinking 'hold on a second, don't go with the arms you could break a wrist', so I pulled back from that. The knee, hip and elbow got the brunt of the impact. Relatively new club jacket and new bib tights ripped. Oh great, so if anyone out there wants to sponsor new kit, you know where to find me (now form an orderly queue) :)
A big thanks to the two drivers in the cars who were behind me and slowed to rubber neck while I tried to pick myself off the ground. I hope you saw enough, I'm grand thanks....you inconsiderate muppets, hope you never need assistance.
A decision was made not to proceed with the spin, so I headed for home. Guess what? Yep, I came off again, this time when turning and it wasn't nearly as bad. It all happened in slow motion.

One thing I can be sure, these falls will definitely be the last of 2013 cause I ain't going out on the road again this year.

Last entry of 2013, but I'm looking forward to 2014 which will hopefully bring good results.

I'm sure most if not all will have goals of some sort for the new year, so have a look at the video clip below, I find it motivational

Quote of the week - What you get by achieving your goals is not as important as what you become by achieving your goals

Week 3 - 02/12

A good start to the week after having a full nights sleep. It's the little things in life that you get excited about at times.

A crappy week in work can lead to negative energy which you carry home, to the pool, onto the bike etc, so I made a pact with myself that it would not happen this week. I was going to approach things with a different view and let those around me do what they want on the negativity stakes, and not let myself be influenced by it. Often easier said than done, but this week I actually achieved it.
Potential other decisions probably helped my outlook, so we'll see how they pan out.

Monday's session was a swim and I had planned on doing it after the kiddies went to bed. So I got a bit of a surprise when I got home and was met with a mini pool in the kitchen. Ok, admittedly I didn't notice it straight away as I don't make a habit of going to the sink when I come in, Laura might expect too much then :) . Problem is/was a leaky dishwasher, apparently the pump is gone. Dear Santa, I would like........

The swim session went well and I enjoyed it. Sinuses behaved also.
I really need to work a lot on the pull part of my stroke. Just can't seem to grasp it, but that's target number 1 for swim over the next few weeks. Hopefully I will crack it and gain milliseconds per length. It all counts you know.

Another thing I hope improves is that the muppets who like to go to the pool for a chat about the weekends shenanigans and do a bit of breast stroking will stop hopping into the fast lane. #poolrage

Tuesday

Weight - 74.9kg

BF - 12.6%

Definitely think my scales is dodge

An early morning run on Tuesday morning. The best way to describe how I felt during and after the run is very fat and very unfit. My breathing was heavy, so heavy I near frightened the bejaysus out of some poor old man out for an early morning stroll with his dog. My HR was through the roof also, peaking at 174bpm and averaging 156. It's only early days I told myself.

In comparison, the turbo set on Tuesday evening felt controlled, good and enjoyable. A one hour set which included

2min effort / 2min spin
1:45 / 1:45
1:30 / 1:30
1:15 / 1:15
1:00 / 1:00
0:45 / 0:45
0:30 / 0:30
0:15 / 0:15
4min recovery spin then repeat

A S&C set got Wednesday kicked off. Following the S&C workshop last week, I introduced weights to this session for more effect. I also got the glutes firing, which is a big plus as before last week I don't think I was actually using them.

Another good swim on Wednesday night, but I couldn't kick the water out of my way. Persevere with kick drills or give up? I know which one I want to do. Muppets still chatting about the weekend in the lanes, not the same muppets but they must have had some weekend. Maybe I'm just jealous of people with a social life.

I had another turbo on Thursday. When I looked at the set initially, I thought that it was all over the place and I questioned the benefit of it. However, I have my trust placed in coach, so I went with it.
I couldn't have got my initial thoughts so wrong. It was a ball breaker of a set, but thoroughly enjoyable, and definitely a good set. Go on, you know you want to try it.

5x 10sec fast spin / 50sec spin - leave gear where it was in the warm up
3x 30sec L Leg / 30sec both legs / 30sec R Leg / 30sec both legs - concentrate on pedalling in circles particularly 9-1 o'clock portion
4x 30sec spin up (105rpm) / 30sec normal (90-95rpm) - leave the gears alone
2min spin
6x 30sec good pace (Level 3 HR) / 30sec spin
2min spin
12x 10sec HARD / 20sec spin
2min spin
6x 10sec HARD / 20sec spin

As part of a level 1 coaching course, I did a Child Protection course on Thursday night. A very insightful course and it's actually frightening what goes on across, thankfully a small few, teams and clubs.

Friday was a busy, but not on the training front. Missed swim session, but did a stretching routine instead. Not ideal, but ran out of time.

Saturdays run was a bit better than Tuesdays but still feeling unfit and pleasantly plump. HR was elevated again but it literally went through the roof when a jeep mounted the footpath and hit the wall where I had passed about 3 seconds earlier. I don't know who was more shocked, the driver or me. Legs were like jelly for the rest of the run.
Ballet show, shopping, a couple of pints and dinner rounded off a good Saturday (starting to realise now why I'm not shedding any lbs).

The troublesome twosome rose at 6am on Sunday morning so it was an early start to the day. Initial plan was to go out on the bike for 10am, but I fell back into bed at 8.30 until 10. It was a case of having to or else I would have fallen asleep on the handlebars. I went out on the bike for 11 and had a nice 1hr 50mins cycle followed by 25 mins of torture into a gale force wind, man I hate the wind. Overall though, not a bad day on the bike. The legs are starting to come together, so long may that continue.
Weekend was rounded off by an afternoon at the Snowman and an early night in the cot.

Thought for the week - 'Don't give up what you want most for what you want now'

Week 2 - 25/11

Sleep has deserted me, assisted in the getaway by the wee ones.

Ok, can't blame them totally for the lack of sleep but they kicked the week off with a disturbed night. It was bad enough that I was told by numerous people on Monday that I looked sh1te. Thanks to you all too :)

Monday nights swim woke me up a bit. Woke me up in more ways than one, both from an energy perspective and also to the fact that there is a reason we are land creatures. Despite a relatively good swim, I can't seem to get the hang of this lark. I know it's early season but still frustrating.

Think the scales might be broke, no change from last week.

Weight - 75kg

BF - 14.5%

Turbo on Tuesday night saw the introduction of Z3 intervals sessions. A good, honest session in a slightly sadistic way. Worse or better to come no doubt, depends on your viewpoint.

Now, if only I didn't have to roll the extension lead down the garden each night for power in the turbo gym aka the shed, it would be more enjoyable. You reading this Laura? Know any good electricians? Ok, they don't have to be good.

Wednesday morning was an early rise for S&C session. 

Unfortunately, sinus problems (from Monday's swim) put paid to Wednesday's swim. Please don't let this be the start of continuing sinus problems.

Back on the torture table on Thursday for more treatment, this time focusing on the releasing and relaxing the back muscles. Apparently I have zilch flexibility. Something else that needs to be worked on to prevent recurrance of injury.
Turbo on Thursday night was 'fun' following the earlier treatment.

Jason + sinuses = No swim on Friday. I did replace it with a S&C workout though, although S&C might be pushing it. A stretching workout would describe it better.

First run since the marathon (not counting my race against Katie), on Saturday. To help the weary old legs I headed down the canal path where the surface is kinder on the joints. That's where the kindness ends though as the rest of the run was tough going - elevated HR, breathing was heavy and the legs even heavier. The sun was out and it was a beautiful morning so at least that is something.

Saturday afternoon was spent at a 3D club workshop on nutrition and strength and core. A very enjoyable workshop and the key message I took from it (don't know if I was meant to) is bacon and eggs are good and cheerios bad, well relatively speaking anyway. Lots to learn in the world of nutrition but at least I am a little bit more knowledgeable now.
The S&C session confirmed what I already knew - I don't have any strength. So lots and lots and lots of work required on that between now and IM next year.

A busy Saturday was concluded by going to see 'Wicked' in the Bord Gais Theatre. Wicked is the prequel to The Wizard of Oz, which would be relevant if you had actually seen the Wizard of Oz before, which I hadn't. I'm sure I'm not on my own on that? Nonetheless, a very enjoyable show, and equally enjoyable pints afterwards.

The sleep depravation earlier in the week definitely caught up with me on Sunday, so put paid to any training. There was a tight window of opportunity to get out on the bike but I missed this as I was asleep and we had a date with Christmas fairs and Santa shopping for the rest of the day.

In general, not a great week on the training front, so that will need to be corrected for the coming weeks. Life sometimes just gets in the way of training but 'Stick to the plan' is ringing in my ears.