Check out my driving hips and great pull.

Almost two weeks in to the 32 week Ironman training programme and it’s going swimmingly.  Well, I say swimmingly because that is the only part of the plan that is staying anywhere near to the schedule sadly.

Like all good plans it needs to be flexible but I hadn’t really reckoned on having to “flex” this early.

A combination of work and a recurring foot niggle have put paid to a few of the sessions I had planned in, mainly running sessions unfortunately.

I’m nowhere near getting worried about things but it is disappointing to have missed some sessions so early on.

I’m pleased with the way my swimming has been coming along and I even got a mention from Coach Oliver for doing something right at the session last Monday.  It was for driving the stroke from the hip and reaching well in to the stroke for the catch and pull.  (something sexy for the ladies there!!)

My cycling is going well still although I did have a painful experience. No, not falling off the bike, something much worse.  I had to fork out for a new set of winter wheels as my last ones have literally given up the ghost. After two very good mechanics taking a look at them, it’s clear that the freehub is completely shot to hell and to replace it is nearly as expensive as new wheels, and given that they aren’t very good to start with it seems like a bad idea to spend good money on bad wheels.  So courtesy of Dave Kane Cycles I’m the owner of a nice set on Mavic Aksium wheels.  They aren’t exactly the best wheels in the world but are a good reliable set of winter donkeys.

Running has been non-existent really apart from a very short Brick run last week which went well, but then the arthritic toe crept in and stopped any further progress.  I’m still resting it and seriously considering dropping my schedule down to two runs per week for the next six weeks or so as I think the extended period of non-running between May and October has left me with weakened muscles and tendons in my foot which I need to build back up again to prevent further injury, and knocking out four runs per week is probably not the answer.

Part of my build up plan to Frankfurt has always included fitting in a Half Iron distance race about 5-6 weeks out from the main event.  Two of my favourite races which I was hoping to schedule in are not possible any more as the Tri an Mhi CX111 has ceased altogether and the Tri Limits 71.3 will be too late for me to use as a warm up event.  I stumbled across a fantastic event called The Gauntlet which is part of The Castle Triathlon series of events and is held at Cutra Castle in Co Galway. 

It looks like a fantastic event and course and the great news is we can combine it with a bank holiday weekend trip to see our friends in Galway.  Result.  The even better news is that I managed to rope in a few of the other Guys doing Frankfurt to race as well.  I smell as Smack talk showdown coming on….

Anyway – I’ll leave the running for a few more days and keep focussed on time on the bike for a while.

Here's what I've been up to.

Activity Name	Start	Time	Distance
Swimming - Club Session	Mon, 30 Nov 2015 6:58 PM	44:57:00	1,750 m
Cycling - Commute Out	Thu, 26 Nov 2015 5:08 PM	54:54:00	12.78
Lisburn Cycling	Thu, 26 Nov 2015 7:31 AM	26:24:00	7.88
Swimming - Club 6 AM Session	Wed, 25 Nov 2015 6:10 AM	40:20:00	1,500 m
Brick - Running Z2	Tue, 24 Nov 2015 7:13 PM	15:01	1.75
Brick - Cycling - Turbo	Tue, 24 Nov 2015 6:27 PM	40:01:00	13.39
Swimming - Club Monday Session	Mon, 23 Nov 2015 6:58 PM	44:48:00	1,300 m
Cycling - Commute Out	Mon, 23 Nov 2015 5:14 PM	34:49:00	7.86
Cycling - Commute In	Mon, 23 Nov 2015 7:25 AM	29:41:00	7.95

Feeling good feels, well......Good actually

Isn’t it funny that when you are frustrated or not making progress that the light at the end of the tunnel seems distant and faint, and yet when things feel like they are on a more positive plane that things just seem to fall in to place and make sense.

Ove the last week or two I feel like I’ve really started to make progress again in terms of coming back to a very basic level of fitness and being in a physical state to take on more training and importantly get my head in the right place about striking the balance between wanting to and being able to.

Off the back of what felt like a positive outing at the Run in the Dark 10k I have been able to mentally adjust my view of what is a longer run these days and now see 10k as not a bother (even though I haven’t actually bothered to run this distance since last week) and I can now see myself moving up towards 8 or 10 miles again pretty soon.  Maybe not such a big deal but mentally it feels good.

I am really enjoying our Club Group rides at the weekends, and I know that I am getting stronger as a result.  I’m still far from being the type of cyclist that I want to be by the time I get to early July next year, however taking a long term view on it and comparing where I am now to where I was a couple of years ago, I have now got a different mental view of what is achievable.

Last couple of times for Ironman the goal on the bike was definitely about competing the distance without feeling too tired for the run and then rely on my strength (not pace) to carry me through, and to be fair it did work well for me as an approach.  This time however I want to be in a position where I can push harder on the bike and still feel strong for the run.  It seems very obvious but the key to this is not being a fantastic runner but about being a decent cyclist who can run with strength.

The other side of the Group ride is that it gives affirmation of progress when I am able to see how I stack up against my club mates week on week but also it’s motivating to see them improving every week too. It’s a simple thing but it feels good.

I have been pairing up with “Big Ring” Pollard quite a bit, especially for swimming and I have to say the level of improvement he has displayed over just a month is fantastic and it is driving me on to make sure I improve at the same level, although to be honest he is improving faster than me at the moment and I just hope I can narrow the margins of difference as we progress. It’s great to see improvement in others and I do feel somewhat responsible, as I sort of talked him in to the whole IM Frankfurt experience. So I better make sure I keep the motivation levels up and am pressing myself onwards to do justice to his efforts too.  It’s a bit strange feeling accountable to someone else for your training but that’s pretty much what Ian and I have created.  

Basically he’s a Bollox who isn’t going to let me off with anything and I’m going to be the same with him!!

Next week marks the start of my formal training plan for Frankfurt and I feel good about going in to it. It feels important to me to be in a good state of mind as it’s a long road and it is tiring physically without having to battle inner demons as well.

To quote the lyrics of the Allman Brothers – I’ve got to “Keep on Keepin on.” (It's a great song, give it a listen)

https://youtu.be/-b-HS4sXhs0?list=PLPLP60S6bGa3eNfM5GEf6Bb-p6XQvN4bp

Few recent workouts for anyone interested:

The oldest Newbie in town.

So, it’s been a few weeks since the last update in the “Tales from Wounded Knee.”

I definitely feel like I am over the hump of recovery from the knee surgery which is 9 weeks ago now.  My focus is now very much on trying to get some basic level of fitness back so that I can start in to my Ironman 32 week training plan with at least the ability to complete all the requirements of week 1 without being completely destroyed at the end of it.

Progress against this objective is decent, with the odd set-back, most of which have not been injury related but more to do with work interruptions and general business in life.

I’ve committed to at least two swim sessions per week and my Fish-like swim Buddy “Big-Ring” Pollard has been keeping me honest. (Don’t ask about the nickname – it’s not as bad as it sounds.)

We are keeping each other straight and ensuring that if we commit to training that we turn up – it’s also good to have someone to bounce off – and given both of our needs to hit the salad bar – bouncing off is pretty much what we do!

Swimming is coming back slowly but surely – I am trying to work on the technique side of things again early in the pre-season and the sessions the last couple of weeks from Coach Harkin have been really enjoyable.  Swimming? Enjoyable? I’ve lost the plot – what I really mean is that I didn’t completely hate it.  I can feel a bit of strength coming back – maybe not speed but a little bit more endurance.

Cycling has been very enjoyable and the really mild October was fantastic as it meant the Club Saturday runs have been in reasonable weather conditions and well supported with 8-12 of us out each week. It’s amazing how quickly I can feel improvements in the cycling.  On a flat or downhill I feel OK at holding my own at a steady pace.  As usual the hills are not my friend, and I know that the front loaded Camel Hump is not helping my power to weight ratio, hence the need to hit the salad bar more than the Tiki bar!  It is true that if you ride with people who are better than you then you will improve.

I’m relatively encouraged in the very early stages of my aim to become a better cyclist and earn the right to look good on my new Cervélo rather than someone who just stole it.  There are a lot of miles to go yet but the start is positive and I’m enjoying it.

Now, when it comes to running, this is my first love in terms of the Triathlon disciplines, and this time last year I was in really good shape after knocking out a Marathon PB in Dublin and had my sights set on a couple of Ultras and several other marathons over the next 6 months.  Roll forward 12 months and my sights are set somewhat differently.

Last Wednesday I did the Run in the Dark 10k at Stormont.  My goal for this was primarily to get through it feeling Ok and if that happens to be in the region of 55-60 minutes I’d consider this as a step forward.  

I’m glad to say that I managed a decent 53.57 for the 10K.  Not exactly blistering but not bad and well ahead of my estimated time. I felt pretty strong and was rarely passed on the second lap and managed a 90 second negative split.

It’s scary how the lack of running has destroyed my running fitness and where I was running 32 miles over Mountains just 7 months ago, I now have to work hard on a four mile flat run round the Tow path in Belfast. 

I just need to get it in my head that I’m on a long journey back and it may even be two years to get back to the sort of running shape I was in last year – but then again I need to also remember that I hopefully will enjoy less injuries now compared to when the big miles were going in. Give and take really.

On the whole it’s a very positive view for me as I’m back in all three sports, I’m enjoying them all and I can see improvement almost every time I go out.  In some ways it feels a bit like just starting out where improvement comes every time.  I must be the oldest newbie in town.

The big training plan for Ironman Frankfurt starts in just over one week’s time and I’m really looking forward to it but also I am beginning to remember what hard work it is and the commitment and motivation levels required to keep going through crap weather, tiredness, work requirements, family time and all the other things that life throws our way but that’s half the challenge and the fun.

A bit more activity and images you'll want to shake out of your head.

Monday 12th October 2015

I know many of you will have been on the edge of your seat wondering how the recovery process and the general road back to fitness has been going.  Well fear not, you’re about to get the latest instalment in ‘The Road back to GLORY Mediocrity!’

Following my successful test outing on the Turbo last week, I followed it up with a run.  By run I mean slow belly wobbling jog. (and yes it was belly wobbling.) Sadly my choice of T-shirt that used to fit nicely, which no longer does, just made the wobble even more pronounced and on my return to the house I was met with ridicule from Erin asking had I really gone out in that?  Unfortunately I had but I won’t be doing it again until it is a little less of a “Compression” top.

The Run itself went OK thankfully.

30 Sep 2015 - 1.62 Miles – 00:16:00 – 00:09:17 per mile.  Not exactly PB pace but at least I was running again and no pain from the knee, just a feeling of slight stiffness. (Phnar, Phnar, Snort.)

I haven’t managed another run since but that has just been logistical rather than for any other reason, so I’m looking forward to stepping up to maybe a couple of miles next time.

I forced myself to get back in the pool again and despite knowing that I was going to suffer like a Dog I poured myself in to my Speedos (there’s an image you won’t loose! – by the way they aren’t really Speedos)) and got back in to the pool.  I thought I better as next time it will be under the menacing tutelage of Coach Oliver.

It’s fair to say that I was less than impressive and just about struggled through but at least I’m back in  the water.  Things can only get better.

6 Oct 2015 – 1100M – 00:45:00

The one sport that seems to be coming back again OK is my cycling.  In the last week or so I’ve managed to get on the Turbo for a short spin, commute in and out of work and get a decent spin out with the Club last weekend.

All of these went well and I haven’t been pushing too hard on the knee just to make sure it’s holding up well enough.

Signs are positive so far with no pain during or after the rides. Although I do have mental scarring from the weekend ride after being exposed to Andy Macfarlane in white cycling shorts.  Yep, you heard it right, WHITE Cycling Shorts!

There really is no place for these unless you are:

1. World Road Race Champion and called Peter Sagan
2. A Professional Cyclist of similar standing to the aforementioned World Champion
3. Living and training in the hottest of climates
4. A very fit and attractive female cyclist who has the Tan to prove point C.
5. Hung like the proverbial Baboon.

As far as I could tell, (without looking too closely) Andy didn’t fall in to any of those categories, and in my mind is now banned for life from putting me through that experience again. 

I prefer to keep this image in my mind - and just to confirm - THIS IS NOT ANDY!!!

6 Oct 2015 – 9.07 Miles – 00:30:00 – 16.10 MPH – Cadence 89

8 Oct 2015 – 20.88 Miles – 01:31:18 – 14.10 MPH – Cadence 67

10 Oct 2015 – 38.29 Miles – 02:20:58 – 16.30 MPH – Cadence 67

For the coming week I am hoping to continue the gentle build up and gain a little bit more fitness and strength and hope the nightmares go away.

"A journey of a thousand miles begins with a single step." - Lao Tzu c.528 B.C.

Tuesday 29th September 2015

Hard to believe but it's been almost a year since I last penned a blog entry.  Mostly due to ambivalence and general lack of activity to discuss, I just gave up on keeping the blog going.

I can't promise that I will stick at it but I hope to at least make some effort to record what's going on and also take the opportunity to take the p@£s out of people.

A lot has happened since the 23rd of October 2014 when I last posted to cyberspace.  Too much to really go in to but it can be easily summarised as:
Marathon PB at Dublin, Trail Marathon at Tollymore, Road Marathon at Lusk, First Ultra Marathon at Wicklow Way (Brutal!), Knee injury, Roe Valley Triathlon, Knee injury, Enter Ironman Frankfurt 2016, Maracycle, Lap the Lough and Knee Surgery.

You may have got the gist of the theme of recurring knee injury.

Cutting a long and frustrating story short, I picked up an innocuous knee injury in April and basically have not run since apart from the odd short trot which resulted in a lot of pain.
Knee surgery for a tear on the "lateral meniscus thingy" on 2nd September was the end of the knee problem (hopefully) and the start of getting back to running which I have missed so much.

So, as the Blog title suggests,I am back on the road to recovery as of today.
I threw my leg over the bike and did a very easy spin on the Turbo trainer, just to get the movement back in to the knee and gain a sense of activity back again.

Rarely has a slow spin on a turbo been such a pleasure.

The goal now is to build my recovery to the point where I can start my training programme in November for IM Frankfurt.  That's the big goal for the next 7 weeks or so is to gradually build back in to activity and hopefully shift some of the weight (A LOT) that I piled on over the last few months.

I'm pretty sure that Keara will have mixed feelings about the training building up again as it means I will be out of the house more but I might stop moaning so much about not being able to run.  We'll see.

Anyway, it's good to be getting back to training and blogging again and I feel like I have taken the first step of the Thousands of miles that are ahead of me until I hopefully cross the finish line at Frankfurt again.