Ironman Challenge - Bolton, July 22nd 2012

Training Schedule: 6th Feb - 13th Feb

2012-02-13T05:34:00.000-08:00

Monday 13th Feb, 2012

Sorry I haven't blogged for the last couple of weeks - it's been a CRAZY fornight. Below is the training that I completed last week and I must say, things are really starting to come together nicely. It was the first week that I was able to complete a full week according to the schedule and actually feel good during my sessions. (FINALLY, I'm getting it right!!) Thank the lord!! :-)

Tues 7th Feb:
6.30-7.15am - 45min Swim
8-9am - 1hr Weight Training
3-4pm - 1hr Bike (130bpm Average / 154bpm Max) Zone 2

Wed 8th Feb:
7-7.45am - 45min Spinning
5.45-6.30pm - 45min Ballet Fit

Thurs 9th Feb:
6.30-7.15am - 45min Swimming
6.15-7pm - 45 min Spinning (1)
7.15-8pm - 45min Spinning (2) - Stafford Rangers F.C.
8-8.15pm - 15min X Trainer

Friday 10th Feb:
3-4pm - 1hr X Trainer
4-4.45pm - 45min Swimming

Saturday 11th Feb:
9.30am-12pm - 2hrs 30mins Cycle (Indoor - too icey)
12-1pm - 1hr Stretch Class

Sunday 12th Feb:
2-3.15pm - 1hr 15mins X Trainer
3.30-4.15pm - 45min Swimming

Sponsorship for supplements

2012-02-06T12:45:00.000-08:00

Monday 6th February, 2012

Wow - a VERY exciting thing happened today! I received a Bank Transfer from Scot & Claire Banks at Heron Cross Pharmacy to sponsor me for my supplements for my Ironman. AMAZING!

Heron Cross Pharmacy LTD
2 Duke Street - Heron Cross - Staffs - ST4 3BL
Tel: 01782 319929 - Fax: 01782 319220
Email: info@heroncrossphotos.co.uk

Scot and Claire are Personal Training clients of mine and very good friends. I cannot express in words my deep gratitude for this exceptionally kind gesture. It will help enormously.

THANK YOU xxxxx

Long bike ride followed by breaking and entering!

2012-01-28T17:20:00.000-08:00

Saturday 28th January, 2012

1hr 45 minute bike ride (long bike)

I went to Stone to meet my brother for his first long bike since signing up for the Ironman. He was tired and ratty from the weeks training :-) His first words to me were 'don't do anything to wind me up as I'm knackered' charming, LOL!!

I decided to let Andy lead the way, so he could dictate the pace and not feel pressured. However, he did feel pressured and pushed so hard that I had to fight to stay with him (I was experiencing very heavy legs from the cross trainer). When we stopped at Milford, 1 hour in; we looked at each other and sighed 'I'm knackered!' GREAT communication between us, Andy was worried about holding me back and I was worried about keeping up with him and consequently, we ran each other into the ground. This was supposed to be an easy ride in zone 2....LOL! Will I ever get this right? You'd think we'd have cycled a little slower on the way back but no, Andy was clearly on a mission to push hard once he knew I was suffering - I think he sensed my tired legs.

It was FREEZING as well! Note to self - buy warm socks. I lost the feeling in my little toes after about 45 mins.

On our return, we checked our average pace and it was 16mph which was slower than what we thought it would be BUT we were both physically shattered from the weeks training. This is the pace that I need to maintain on the day to achieve my goal of 12 hours. In my mind, if I can keep 16mph going for 2 hours, then I just need to learn to hold that pace for another 5 hours....I'm fairly confident I can do this with more training out on my bike.

Even though the ride was hard, it was a valuable ride. It gave Andy confidence because he pushed me and it gave me confidence in my mental ability as I was able to stay with Andy and push when my legs felt like jelly from training.

We were SO cold when we got back and I was very excited at the prospect of a hot shower. HOWEVER, as I pulled out the key to open Mum and Dad's house, I realised that I had taken the wrong key and that I was actually holding in my hand the key from the door they had two years ago - oooops! Thinking back to Andy's previous comment, I gulped and hesitantly told him what I'd done! Luckily, he laughed! After trying various ways to get my keys that were sitting on the ledge just inside the front door, we asked the new neighbours if we could borrow their ladders as Andy had left his window open. Luckily all was good cause Andy was able to squeeze through his window and we met Mum and Dad's new neighbours! :-)

Andy's comment was 'it's never dull with you, is it Rach?' LOL!!!

The wrong key!

I really thought this would work but rakes don't bend!

Solution - don't panic!

Bingo - he's in. Hot shower here I come!

Bike maintenance - over my head!

2012-01-28T13:10:00.000-08:00

Training = easy (well, kind of)
Bike Maintenance = not a clue!

Ballet Fit tonight - NEVER thought I'd be writing these words!! :-)

2012-01-25T09:09:00.000-08:00

Wednesday 25th January, 2012

7am: Spin - 45 minutes
5:45pm: Ballet Fit- 45 minutes

My foot feels marginally better today which I am SUPER pleased with! Any progress is good in my eyes. I still can't put my weight fully on my foot but it's a hell of a lot better than yesterday :-)

I'm actually quite nervous about Ballet Fit - I bet I'll be rubbish!!!

Gutted - my foot is SO sore, I can barely put any weight on it :-(

2012-01-24T21:01:00.000-08:00

Tuesday 24th January, 2012

My foot is incredibly sore and it really hurts to put any weight on it.....not happy at all! What an up and down day emotionally - definitely an emotional rollercoaster! My Initial 'down thoughts' were - my training is going so well and I'm making SO much progress, what if this sets me back too far?! And, I have a race next Sunday that I really want to nail!! After much deliberation and a firm kick up my own ass, (oh and some encouraging texts from very good friends - thank you!) I managed somehow to turn my thought process around - after all, we're still 6 months away, I can work around this and maintain my fitness and I will do everything I can to get this damn foot right.

6.30am: Swim - 80 lengths (felt strong and could have kept going)
8.00am: Weights - Back
3.00pm: X Trainer - 45 mins (worked VERY hard) + 15 minute stretch

In the evening I watched James Cracknall for some inspiration. When I watched what crazy stuff he endures, I realised that this foot injury is only a temporary set back...what matters more than ever, is my state of mind!

Nutritionist contacted - fingers crossed

2012-01-23T11:39:00.000-08:00

I've just emailed Prof Asker Jeukendrup regarding my nutrition. I Just want to make sure I am doing all the correct things with having switched to the Paleo diet. As well as being a Nutritionist, he's an Ironman age-grouper, has raced 16 Ironman events including Kona and best of all - is based in birmingham!! Brilliant - fingers crossed for his response!

Sore foot :-(

2012-01-23T08:46:00.000-08:00

Monday 23rd January, 2012

9am - 1 hour Weight Training
5.30am - 1 hour Yoga

GUTTED - my right foot is really sore today and I have a horrible feeling it is Plantar Fasciitis flaring up again, grrrrrrrr!!! I don't really understand as I definitely haven't pushed my miles. The only thing I can think of is that I jumped down some stairs last week and felt my heel straight away and I also forgot my running trainers for my brick session on Thursday and ran for 15 minutes on the treadmill in my normal trainers - I felt my heel then :((((

Ok - not to worry yet. I always think life directs us and if we're not paying attention, it pushes us a little harder - so I guess it's time to listen up! So, plan of attack:

Identify a couple of Yoga classes and start attending (I've been planning to do this for over 2 years now, that's terrible isn't it)!

Monday: 5.30-6.30pm (starting tonight - no time like the present)
Wednesday: 10-11.30am (starting after Boot Camp has finished)
Sunday: 9.30-11am

Book a regular sports massage fortnightly - text sent

Get out the Ibuprofen gel and golf ball tonight!!!

Windy!! 1 hour run starting to feel pretty easy!

2012-01-22T18:15:00.000-08:00

Sunday 22nd January, 2012

1.45pm: 1 hour run - outdoors

I felt quite comfortable during the run, although I did feel a drop in my blood sugars during the last 10 minutes. I desperately need to book an appointment with a Nutritionist to make sure I'm getting the right amount of fuel for my training.

It was super windy and a pretty hilly route, so I'm really pleased with how I ran and generally how my running is progressing.

My brother Andy (not Jamie, ha!) has signed up for Ironman!

2012-01-22T16:58:00.000-08:00

4pm, Saturday 21st January 2012:

I'm sure this date will be etched on my brother's brain for life.....that and July 22nd 2012!! After 6 months of umming and aahhhhhing, Andy finally took the plunge and has signed up for Bolton Ironman with his big Sis. I sat at the computer with him as he typed in his details - waiting for the drop in his stomach as he hit the final enter button(I had to be there for that)! Big high five and a hug......and he's in!!!!! Proud of you bro, it takes a lot of guts and a huge leap of faith to take the plunge.

So that's it - me and my little (6'3") bro will be on that start line together Sunday 22nd July no doubt bricking it, LOL!

Zone 2 eludes me again!

2012-01-21T12:54:00.000-08:00

Saturday 21st January, 2012

9.45am - 1:30 bike

45 minute spin class followed by a 45 minute steady state spin. This session was supposed to be performed in Zone 2. As you can see below, this means at around 75-85% of my Maximum Heart Rate. Zone 3 is considered to be NO MANS LAND in terms of Ironman Training but to be fair, I didn't spend most of my time in Zone 3, no - I spent the majority of my time somewhere between Zone 3 and Zone 4, primarily anaerobic!! There's just something about a spin class, I can't seem to control myself- the music, the buzz, the people......!!! Anyway, after consulting my watch and hanging my head, I kept the second half at the lower end of zone 2.

Zone 1 – 65-74% of maximum heart rate (lower-end aerobic training)

Zone 2 – 75-85% of maximum heart rate (higher-end aerobic training)

Zone 3 – 86-89% of maximum heart rate (middle zone)

Zone 4 – 90-95% of maximum heart rate (primarily anaerobic training)

6.30am Run - SO cold and wet!

2012-01-20T13:12:00.000-08:00

Friday 20th January, 2012

6.30am - 45 minute run -8:49min/mile average

Slow pace BUT hard spin last night, early morning and heavy legs - so, I'm actually pleasantly surprised I managed to keep it in the 8min/mile pace.

It was SO COLD and WET! My cheeks felt like they were being stripped as we ran, not to mention the brain freeze headache that accompanied most of my morning journey along the A34. I ran with my brother Andy who is STILL umming and aaahhhing about whether to enter the Ironman with me. I swear he'll still be contemplating it the day of the race! :-)

Quite heavy legs on the run today but then it's always the same if I do an early morning run after a hard spin session the night before. Had major shakes after the run, I think my blood sugars had dropped a little too low. Time to get my appointment sorted with a nutritionist! I like to let life guide me sometimes!! ;-)

Back in action!

2012-01-19T16:27:00.000-08:00

Thursday 19th January, 2012

Luckily it didn't take much time to recover and by Tuesday I was feeling human again! I am spending way too much time on facebook and not enough time on my blog! Here is a summary of my weeks training - sticking to my training plan! :)

Tues 17th Jan:
6am - 45 minute swim
8am - 1 hour weight training (200 press up challenge completed)
6.30pm - 30 minute run (with my bro) 8.11min/mile pace

Wed 18th Jan:
7am - 45 minute spin

Thurs 19th Jan:
6.30am - 45 minute swim
9am - 1 hour weight training session
6.15pm - 45 minute spin / 15 min run (12kmph): Brick Session

Sleeping much better this week which is such a bonus! I feel like my whole life is spent:

Preparing food
Training
Working
Washing clothes
Preparing food
Packing my bags
Sleep

Will it be worth it? Of course it will!! :-)

Crashed and burnt BIG TIME!

2012-01-16T10:11:00.000-08:00

Monday 16th January, 2012

OK, OK, OK - another lesson learnt! The only thing we can ever do is learn and move forwards! What have I learnt?

My training plan says 'EASY DAY' for a reason - that does NOT mean go out and push your best pace. Zone 2 means Zone 2 - my heart should NOT be pumping out of my chest!

I cannot go out until 5am in the morning (despite not drinking) and expect to have the energy to train for an Ironman the next day (or the day after that)!

Sleep is IMPOTRANT - I CANNOT function on 5-6 hours sleep a day!

It is Monday and I feel AWFUL and I am having to take a forced rest day which is not clever at all! I think the net result is a combination of:

Pushing way too hard on easy/recovery days
Not rehydrating properly Fri and Sat after training due to rushing around
Possibly not quite getting my nutrition right - didn't have my post-training carbs Sat night as I burnt my dinner and was running late!
Not enough sleep - it has been SO long since I had 7 hours sleep and this CANNOT continue!

So today, I have:

Drunk LOTS of water
Eaten plenty of food
Taken a rest day
Plan on being in bed by 10am

Ummmmm......you IDIOT!!

Pushing too hard and not sticking to the plan!

2012-01-14T09:55:00.000-08:00

Saturday 14th January, 2012

1:45 bike ride (Indoor)

I had to do an indoor bike session as it was too icey outside and there's no way I'm risking an injury at this stage. I pushed REALLY hard and felt strong. Surprised how much I had in me after pushing hard on the last 2 sessions. I have a feeling I may crash and burn though!

I've just purchased an ipod nano and can't believe how much difference music makes! I've intentionally not used music as I can't on the day of the race but I figure (hope) that there will be enough to keep my mind distracted on race day and that I should probably use any means I can to improve my training at this stage. Not sure if it's the music, the change in my diet, improved fitness or a combination of all 3 but I am experiencing a definite shift in my training and i'm loving it!!

Out in Birmingham tonight with the girls - no alcohol for me though!

New pace on my run - really pleased!

2012-01-13T09:39:00.000-08:00

Friday 13th January, 2012

1 hour run - 7.46min/mile average! New 10km time of 47:21

Really pleased with this run - I felt light and springy and felt good pushing the pace! I was desperate to look at my watch when I got back as I knew I'd run a good time for me. I was DYING to see 7 anything on the watch, so to see 7:46 was amazing - I wanted to jump up and down and celebrate!!

I was HOWEVER, absolutely SHATTERED later - I always know when I'm tired cause I get a burning sensation in my eyes! :-) I went to friends for dinner and bowling and I must say I struggled with being SO physically tired. I had a lovely night but when they continued on to dance at 11.30pm, I retired home to my bed.

Super strong run at the end of my brick session - wahoo!!

2012-01-12T09:49:00.000-08:00

Thursday 16th January, 2012

6.30am - 45 minute Swim
9am - 1 hour Weight Training Session
6.15pm - 45 minute Spin/15 minute Run

15 minute run (Treadmill) - started at 12kmph which felt really steady - increased up to 15kmph. Pushed really hard but felt strong. My pace is really starting to improve! Brilliant!

Felt fantastic!

Summary of last weeks training

2012-01-11T21:00:00.000-08:00

Friday 6th Jan, 4pm - 1 hour run
Great run - 8:02 min/mile average. At one point, I checked my watch and it read 6:57 min/mile - that is AWESOME and a whole new territory for me! Obviously, I didn't sustain this pace but just to see it on my watch felt fantastic. I felt incredibly light on the run. However, as always, when I hit a new pace, my stomach was terrible following the run. This is something I really need to sort out and look in to.

Saturday 7th Jan, 10am - 1:45 bike
Windy doesn't even describe the conditions today, it felt like a tornado! I was SO scared going down the hills! If race day conditions are like this, it will take me 17 hours on the bike alone. My average pace is too embarrassing to put down! Still, I cycled hard up the hills with heavy legs from the run yesterday!

Sunday 8th Jan - rest day
Enforced resy day due to unforseen family problems. Not a great day!

Mon 9th Jan:
9am - 1 hour weight training
2pm - 45 minute spin session
I took Stoke FC for a spin session today and pushed hard during the session. Felt a little lacking in energy, don't think I have eaten enough today.

Tues 10th Jan:
6.30am - 45 minute swim
9am - 1 hour weight training
6.15pm - 45 minute run
I definitely haven't eaten enough today and felt awful from the start of the run. My blood sugars felt low and I had to push really hard to stay with the pace. Luckily I was running with my brother and that made me work harder. There was absolutely no conversation as it took all my effort just to stay with the pace. We averaged at 8:23 min/mile which isn't great over 45 minutes but I was pleased as I felt bloody awful! I just kept reminding myself that it will most probably feel 1000 times worse than this on the day. I actually don't know where I found the energy to keep going tonight.

8pm - I feel AWFUL! My stomach is in bits and I am exhausted! It just shows how important correct nutrition is - what an idiot!! Watched a DVD to motivate myself - The toughest race on earth with James Cracknell. Blooming brilliant, 6 back to back marathons in the dessert - makes Ironman look easy! A VERY motivating character, loved it!

Wed 11th Jan, 7am - 45 minute spin session
Felt good - a little tired due to an interupted nights sleep but on the whole, not too bad at all.

NEVER GIVE UP!

2012-01-05T13:54:00.000-08:00

My body aches EVERYWHERE!

2012-01-05T13:50:00.000-08:00

Thursday 5th January, 2012

6.30am - 45 minute Swim - programme
9am - 1hour Weight Training - shoulders and arms (including 4 x10 full tricep dips)
6.15pm - 45 minutes - Extreme Spinning

My body aches in just about every muscle possible - ouch!

Out of the £3000's and into the £2000's - Wahoo!

2012-01-05T13:47:00.000-08:00

After another VERY generous donation, I have left the £3,000s and now have £2,992.50 to raise!

£332.50 raised so far - THANK YOU SO MUCH!

Can't wait to get into the £1,000s - very exciting!

Words of encouragement

2012-01-04T15:11:00.000-08:00

Two of my friends, Cathy and Rene posted these today on facebook. Words such as these help boost my self belief....and they're spot on, so much of it on the day is going to be down to my mind set and how much I believe I can do this. I will be typing both of these up and pinning them to my wall:

Facebook post by Cathy Dean:

I remember doing my mini triathlon! getting off the bike into a run is sooooooo hard, so can't imagine what it will feel like after the distance you have got to go! Half the battle is going to be your mindset and i don't know anyone as determined or positive as you! On top of that you are doing all the right things with your diet and training so have no doubt you will find a way!!!

Facebook post by Rene Barragan:

Rachael you are going to do great!! You're already feeling it and have it in your heart so everything else will follow (exercise, diet, etc).Remember this.... 'Legs, you're fine. No big deal. That hill? Hardly anything. Just keep moving.' Works like a charm."

Thank you Cathy and Rene - I hope you're right!

Rach xxx

£270 raised - £3,005 to go!

2012-01-04T14:34:00.000-08:00

A HUGE big thank you to each and every person who has sponsored me. I have so far raised £270 and I can't thank you enough. It is my promise to you that I will train harder than I ever have before, I will read, I will learn and I will do everything within my power to ensure that I cross that line on 22nd July 2012 and raise this money for the Starlight Foundation.

I couldn't do this without your support and generosity - from the depths of my heart... I THANK YOU!

Love

Rach xxxx

199 Days to go....

2012-01-04T14:24:00.000-08:00

Big Deep Breath......Only 199 days to go! Why is time going SO fast!

Early Brick Session - 6.30am

2012-01-04T13:54:00.000-08:00

Wednesday 4th January, 2012

6.30am - 45 minute Brick Session:
30 minutes - Spin bike - good pace
15 minutes - Treadmill Run - 12kmph

Felt great, even at 6.30am!

Ironman Target - 12 hours 42 minutes 41 seconds

2012-01-03T21:21:00.000-08:00

Tuesday 3rd January, 2012

6.30am - 45 minute Swim (Programme)
8am - 1 hour Weight Training - Chest, starting with 145 press ups
3pm - 45 minute Run (average pace - 8:26 min/mile)

Felt great on the swim and shattered on the run! Still not a bad pace for the run, especially as it was bloomin' windy and raining (again)!!

8pm - after receiving a fantastic post from a new friend, Rene - I got to work on my predicted Ironman time. It's SO hard to predict what you hope to achieve when you've never done anything like this before. 12 months ago, I'd never owned a road bike, never entered a running race (barely ever run, don't get me wrong, I was fit but just not participated in these sports) and swimming - don't even go there, my absolute biggest demon! So how on earth do I go about trying to work out what my overall time could be - given that I have to go straight from one event to the next. This is what I came up with :

Swim - 1:30 (2.4 miles)

Bike - 7:00:00 Bike (112 miles at 16mph)

Run - 4:12:41 (26.2 miles at 9:38 min/mile pace)

If I can do anything in the 12 hour bracket, I will be the happiest woman alive!!

Let's DO THIS!!

Weight Training Session

2012-01-02T03:36:00.000-08:00

Monday 2nd January, 2012

9am - Weight Training Session (Back)
Rest Day for triathlon specific training

My thought of the day - if weight training only increases glycogen stortage capacity in the specific muscles you are training - is swimming, running and biking enough to maximise your glycogen storage capacity in your legs ready for a long distance triathlon? I need to research this!

New Year Hangover!

2012-01-01T02:48:00.000-08:00

Sunday 1st January, 2012

I never intended to train today! Feeling quite delicate and tender to say the least :) I'm so glad I don't drink on a regular basis, it doesn't half wipe you out for the day and I'm sure subsequent days to follow. I wouldn't change it for the world today though, I had the most amazing New Years eve with fabulous friends.

Very much looking forward to getting stuck into my training plan but for today, I shall be resting my poor body!

HAPPY NEW YEAR everyone! xxx

New Years Eve Training

2011-12-31T02:57:00.000-08:00

Saturday 31st December, 2011

Brick Session:
Bike - 90mins
Run - 5 miles

I decided to combine Saturdays and Sundays training as a Brick Session as I knew I wouldn't be in any fit state to train tomorrow!! :)

Felt Terrible! I think switching to this Paleo diet is taking some getting used to!! That and my recent lack of sleep due to reading too much into the night! I felt great on the bike but the minute I switched to the run, my legs were like lead and they didn't ease at all! The really weird thing though is that my pace was good - when I looked at my watch, I was running at 7:30-7:45 min/mile which is a very good pace for me BUT I felt physically obliterated and had this overwhelming urge to want to stop! All that kept me going was the thought of the people that believe in me enough to have sponsored me, the children for whom we are doing this and the knowledge that it is most probably going to be a thousand times worse than this on the day!

4pm - I am very proud that I completed it. Post run apple juice, pint of water, chicken curry with TONS of vegetables and sweet potato on the go and a LONG soak in a hot bath to prepare for New Years Eve!!

6pm - 2 hours later........and the BIGGEST mug of coffee you can imagine because all I want to do is go to bed. I am physically and utterly shattered! GOD HELP ME tonight on the dance floor!!

8pm - feeling a bit brighter but still not energetic!! I'm sure it will be fine! Fingers crossed!

Sponsorship - Starlight Foundation

2011-12-29T11:51:00.000-08:00

I've finally managed to set up my fundraising page:

http://uk.virginmoneygiving.com/RachaelHunt1

I will be raising money for the Starlight Foundation who work with more than 500,000 seriously and terminally ill children in the UK, granting wishes and making young one's dreams come true. What I find truly phenomenal is that 70% of Starlight's children make a FULL recovery - that just sends shivers down my spine! The power of the human spirit is unbelievable - give a person a reason to live and watch what they can achieve!!

For me, childhood should be about playing, love, security and freedom not about hospitals and fighting for your life. If I can do ANYTHING to help the life of a child, all my training will be worth it - it really does pale into insignificance when you look at what these children are going through day in, day out!

It costs between £100 - £8,000 per wish with the average wish costing £3,325. My dream is to raise £3,325.

Please take a look and if you want to sponsor me, I'd be TRULY grateful! :-)

Love

Rach xx

Base Training Phase - 10 Weeks

2011-12-28T23:18:00.000-08:00

Thursday 29th December, 2011

I'm here, the final 30 weeks up until the big day! I've done lots of aerobic endurance work over 2011 in preparation for these 30 weeks of training in 2012. I'm slightly apprehensive but more excited. I know 30 weeks is going to pass by in the blink of an eye but I'm up for the challenge.

I've listed below, my next 10 weeks of training during the Base Training Phase in which the main objective is to prepare the body for the training that will follow.

Week 1

Mon: Rest Day

Tues: Swim – 1hr / Run – 30mins (Z2)

Wed: Brick Session - Bike – 30mins (Z2)/Run 15mins (Z2)

Thurs: Swim – 1hr / Bike – 30mins (Z1 - 100+rpm)

Fri: Run – 30mins (Z2)

Sat: Bike – 1hr (Z2)

Sun: Run – 45mins (Z1 - Z2)

Total hours = 6 hours

Week 2

Mon: Rest Day

Tues: Swim – 1hr / Run – 30mins (Z2)

Wed: Brick Session - Bike – 30mins (Z2)/Run 15mins (Z2)

Thurs: Swim – 1hr / Bike – 30mins (Z1 - 100+rpm)

Fri: Run – 45mins (Z2)

Sat: Bike – 1hr30mins (Z2)

Sun: Run – 1hr (Z1 - Z2)

Total hours = 7 hours

Week 3

Mon: Rest Day

Tues: Swim – 1hr / Run – 45mins (Z2)

Wed: Brick Session - Bike – 30mins (Z2)/Run 15mins (Z2)

Thurs: Swim – 1hr / Bike – 45mins (Z1 - 100+rpm)

Fri: Run – 1hr (Z2)

Sat: Bike – 1hr45mins (Z2)

Sun: Run – 1hr (Z1 - Z2)

Total hours = 8 hours

Week 4

Mon: Rest Day

Tues: Swim – 1hr / Run – 30mins (Z2)

Wed: Brick Session - Bike – 30mins (Z2)/Run 15mins (Z2)

Thurs: Swim – 1hr / Bike – 30mins (Z1 - 100+rpm)

Fri: Run – 45mins (Z2)

Sat: Bike – 1hr30mins (Z2)

Sun: Run – 1hr (Z1 - Z2)

Total hours = 7 hours

Week 5

Mon: Rest Day

Tues: Swim – 1hr / Run – 45mins (Z2)

Wed: Brick Session - Bike – 30mins (Z2)/Run 15mins (Z2)

Thurs: Swim – 1hr / Bike – 45mins (Z1 - 100+rpm)

Fri: Run – 1hr (Z2)

Sat: Bike – 1hr45mins (Z2)

Sun: Run – 1hr (Z1 - Z2)

Total hours = 8 hours

Week 6

Mon: Rest Day

Tues: Swim – 1hr / Run – 1hr (Z2)

Wed: Brick Session - Bike – 45mins (Z2)/Run 15mins (Z2)

Thurs: Swim – 1hr / Bike – 1hr (Z1 - 100+rpm)

Fri: Run – 1hr (Z2)

Sat: Bike – 2hrs (Z2)

Sun: Run – 1hr (Z1 - Z2)

Total hours = 9 hours

Week 7

Mon: Rest Day

Tues: Swim – 1hr / Run – 1hr (Z2)

Wed: Brick Session - Bike – 45mins (Z2)/Run 15mins (Z2)

Thurs: Swim – 1hr / Bike – 1hr (Z1 - 100+rpm)

Fri: Run – 1hr 15mins (Z2)

Sat: Bike – 2hrs 30mins (Z2)

Sun: Run – 1hr 15mins (Z1 - Z2)

Total hours = 10 hours

Week 8

Mon: Rest Day

Tues: Swim – 1hr / Run – 1hr (Z2)

Wed: Brick Session - Bike – 45mins (Z2)/Run 15mins (Z2)

Thurs: Swim – 1hr / Bike – 1hr (Z1 - 100+rpm)

Fri: Run – 1hr (Z2)

Sat: Bike – 2hrs (Z2)

Sun: Run – 1hr (Z1 - Z2)

Total hours = 9 hours

Week 9

Mon: Rest Day

Tues: Swim – 1hr / Run – 1hr (Z2)

Wed: Brick Session - Bike – 45mins (Z2)/Run 15mins (Z2)

Thurs: Swim – 1hr / Bike – 1hr (Z1 - 100+rpm)

Fri: Run – 1hr (Z2)

Sat: Bike – 2hrs 45mins (Z2)

Sun: Run – 1hr 15mins (Z1 - Z2)

Total hours = 10 hours

Week 10

Mon: Rest Day

Tues: Swim – 1hr / Run – 1hr (Z2)

Wed: Brick Session - Bike – 45mins (Z2)/Run 30mins (Z2)

Thurs: Swim – 1hr / Bike – 1hr 15mins (Z1 - 100+rpm)

Fri: Run – 1hr (Z2)

Sat: Bike – 3hrs (Z2)

Sun: Run – 1hr 30mins (Z1 - Z2)

Total hours = 11 hours

Festive Period - Summary of Training

2011-12-28T22:49:00.000-08:00

Thursday 29th December, 2011

Sorry that I haven't been blogging over the Christmas period, it's such a CRAZY busy time! Here's a quick summary of my training over Christmas:

Tues 20th Dec - Swim 45mins /Weight Training 1hr /run 1hr
Wed 21st Dec - Weight Training 1hr /Triple Spin 2:15
Thurs 22nd Dec - Swim 45mins /Weight Training 1hr /Double Spin 1hr 30mins
Fri 23rd Dec - Rest Day (shattered)
Sat 24th Dec - 1 hour run - felt terrible and then proceeded to be sick 30mins after I finished - great Christmas eve spent over the toilet! :)
Sun 25th Dec - Rest Day (family time)
Mon 26th Dec - Rest Day (family time)
Tues 27th Dec - 2:15 outdoor bike - great to be outside again on my bike
Wed 28th Dec - 1hr run - hard going but kept a good pace

How I long to hear the words...

2011-12-16T07:17:00.000-08:00

Friday 16th December, 2011

How I long to hear the words ....... 'Rachael Hunt, YOU ARE AN IRONMAN'

Double Spin and a swim

2011-12-15T00:55:00.001-08:00

Thursday 15th December, 2011

6.30am - 45 minute swim (skill based session)
9.00am - 1 hour weight training session (shoulders and arms)
6.15pm - 90 minutes spin session

Spin was GREAT! I LOVED teaching a double session and felt great throughout the whole workout - no heavy legs at all....wahoo!!!!!!!!

Too icey to run outdoors

2011-12-15T00:54:00.000-08:00

Wednesday 14th December, 2011

1 hour run - Treadmill

Not any where near as much fun as running outside but too risky and there's no way I'm running the risk of an injury at this stage. So the treadmill it was. A strong run, pleased!!

Dream the impossible and make it possible......

2011-12-14T00:52:00.000-08:00

Wednesday 14th December, 2011

'Why the allure? What makes the goal of completing an Iron-distance Triathlon so powerful for so many athletes?

The first phase is non-belief. For most of us, the first triathlon we see is the Hawaii Ironman on television and the first thought that comes to your mind as you stare at the screen is, 'that's impossible.'

The second phase is realisation. You watch more of the race. You see the individual athletes and their heroic struggles to finish. You can see their incredible sense of pride and accomplishment. You get pulled into it. 'Wow, there are people who can actually do this!' This impossible starts to become the possible.

The third phase is curiosity. You start asking questions. Why do these people do this? What motivates them? How do they do it? How do they train?

Then comes the final stage, the dream. You ask yourself the big question: I wonder if I could ever do it? I wonder if I could ever be an Ironman? In a short period you go from believing that something is definitely not possible to believing that it is possible.

That is the allure of the Iron-distance, and it transcends athletics. We realise that we may be too quick to judge what is possible and what is not. Perhaps other 'impossibilities' in our lives are also much more possible than we had previously thought. Perhaps if we can do this race, something we once thought impossible, we will prove to ourselves that our potential is far greater than we had ever imagined.'

Be Iron Fit by Don Fink

How spot on is Don! This excatly sums up the allure of the Ironman for me. For others reading this who have something that they want to achieve that may seem 'impossible' at first glance, I challenge you to look a little bit deeper and see if you can find the 'possible' in the 'impossible' and make your dreams come true!

Not sleeping great

2011-12-14T00:24:00.000-08:00

Tuesday 13th December, 2011

A terrible nights sleep! Never mind - onwards and upwards :)

12.30pm - 1 hour spin session

I had to squeeze today's session into a very busy day - no time for lunch or anymore training. Pleased that I managed to get this session in, as much as it was a mad rush. Well done Rach :)

Tired legs

2011-12-12T05:43:00.000-08:00

Monday 12th December, 2011

Boy do I know I trained yesterday! My poor legs.

6.30am - 45 minute swim (programme - skill work)
9.00am - 1 hour Weight Training Session - (128 press ups + chest session)
7.10pm - 30 minute run (recovery run)

I really didn't fancy running tonight. I had heavy legs, it was raining, cold, dark and very windy. I normally enjoy the running but tonight I could have easily stayed in and wrapped Christmas presents. :) However, I thought about all the terminally ill children that I will be raising money for and I felt pretty lame. To me, childhood should be about the freedom to enjoy life before we have the ability to think too much about things :) a whole future ahead of them, dreams, love and security. NOT about fighting for your life and being stuck in a hospital bed. After thinking about this, it didn't take much to get my ass out of the door and start running. It wasn't too bad afterall, a bit windy and wet but hey, if that's all I have to deal with!! I ran and thought about the children and how much they'd probably love to be running around - that made me strong. It definitely helps training for a bigger cause than yourself. Don't get me wrong, this is as much a personal desire to complete the Ironman as much as it is about raising money but I love that I can combine the two and change the world in a small way.

Remotivated - 3 hour brick session

2011-12-12T04:40:00.000-08:00

Sunday 11th December, 2012

3 hour Brick Session
3.30pm - 2 hour Spin Session (spin studio)
5.30pm - 1 hour treadmill run

The session itself wasn't too bad, I felt quite strong on the run. At the end of my session whilst I was stretching, a man called Tom (age 68) came over to me to talk. Tom comes to my Thursday night spin session, even though I've never met or chatted with Tom before. It was a lovely chat, one that I'll never forget. He called me his 'hero'. He told me that he is pumped with adrenaline after my spin session and is motivated to keep training. He said that there are very people as dedicated as myself and that it inspires him to keep going. My DREAM and HOPE with my Ironman training was to inspire others......and it's working. I went home the happiest person alive and filled with sheer joy that I am impacting on people's lives in a positive way and that I'm making my Ironman dream come true. It's all worth it!! Thanks Tom...from the bottom of my heart.

TUT TUT!

2011-12-12T04:38:00.000-08:00

Saturday 10th December, 2011

Should I admit to this? Of course, it's an honest blog :) This was the first time during my Ironman training that I didn't have the motivation to train, tut tut! I had an hours run scheduled. Here's my list of excuses:

It was COLD (BAD excuse)
I was Christmas shopping and really needed to go to these last few shops (again, poor excuse as I still have 2 weeks to do this)
I was pushing for time as I had to be at my niece's dance show (true but I could have planned my time better)

All in all, a list of POOR and CRAP excuses! :) I just simply, didn't want it enough, shame on you Rachael Hunt!!!!!!!!!!

Rest Day

2011-12-09T08:46:00.000-08:00

Friday 9th December, 2011

A much needed rest day.

Dropping out the January Marathon

2011-12-09T08:44:00.000-08:00

Thursday 8th December, 2011

Easy/Recovery Day
6.15pm - 45minute Spin

After speaking to Ken (runner Ken) we decided that the marathon training is just TOO MUCH TOO SOON and my chance of burn out or injury is way too high. Although, I hate having to let Diane down (my marathon training partner) I have to be so focussed on the end goal and being in shape for the day of my race. It would be ok if I was just training for the marathon but I have the bike and the swim to also complete and my body just isn't recovering between sessions. I already knew the answer and speaking to Ken just confirmed it. Instead, I'm going to revert to my original plan and start again at 60 minute runs and build up by 10% per week and plan to run some 20 mile races around March time.

It's weird because part of me feels a failure having to pull out of the marathon but then another part of myself is proud that I'm listening to my body and making the necessary adjustments.

Challenging run - can't say I enjoyed it!

2011-12-09T08:28:00.000-08:00

Wednesday 7th December, 2011

6.30am - Swim, 100 lengths (endurance swim) 59 minutes.
Not a great time I know but I had a banging headache and it's the first time I've ever gone that distance, so I was just pleased to complete it. Felt really proud of my achievement...even though the girl in the next lane to me lapped me many times!! :) Swimming is by far my biggest psychological block.

9am - 1 hour Weight Training - back (pyramid training).
Really good weight training session - loved it!!

4pm - 75 minute run, average 9.02 min/mile (BAD!)
Oh boy, that run hurt!! Heavy legs or what! Time to reassess my plan!

Early Bike 6.30am - 2 hours

2011-12-06T05:44:00.000-08:00

Tuesday 6th December, 2011

Indoor bike (spin studio) 2 hours whilst watching motivational videos and listening to motivational music. I actually felt good despite a serious lull at the 1:30hr mark - pushed through though.

1:45pm - fading........

Today's motivational video - I love living life - I am happy!

2011-12-05T06:49:00.000-08:00

Thanks Cathy for sharing this video with me. I love this guy and his attitude towards life!

What a true inspiration! I challenge you to watch this without shedding a tear...

What I've taken from this clip - to NEVER give up! If I fail one hundred times, I'll try again because it's not the failing that matters, it's whether I can find the strength within to pick myself up and move forwards. That way, failure can never be a part of my life - I'll try again and again and again until I suceed! Thanks Nick, you're amazing!!

Getting ready for a swim........

2011-12-05T06:45:00.000-08:00

Monday 5th December, 2011

6.30am - 45 minute Swim (programme - skills and technique work)

After having got in at 5am Sunday morning, it wasn't quite as easy getting out of bed at 5:55am this morning to get going! BUT, to my credit, I still did it and had a good swim (even though the pool was damn COLD). Luckily, I get everything prepared the night before, so I literally pull on my costume and clothes, feed the cats, grab my pre-prepared lunch out the fridge, pick up my bags from the hall and munch on a cereal bar on the way to the pool. Otherwise, I'd roll back over and zzzzzzzzzz.........

9am - 1hr weight training - Chest. Really good session - loved it!

4pm - 40 minute steady run. Despite the fact that my legs ache, I ran really well. I averaged 8:04 min/mile pace - a bit gutted cause every time I checked my watch I was within 7 min/mile pace but with stopping for traffic and people, it obviously brought my average pace down, never mind I'll just ignore the traffic and people next time! :)

It's now 6:41pm and I'm blooming shattered! I have an Extreme Metabolic Boot Camp to teach at 8pm, I hope I wake up soon because I could seriously fall asleep!

15 mile run and 5 hours on the dance floor!

2011-12-03T06:30:00.000-08:00

Saturday 3rd December, 2011

15 mile run - 2:15minutes / 8:57 min/mile pace.

Really pleased with the run today, although 2:15 mins feels like you're running for half the day! Thanks to Diane, we started the run with lots of hills (I might kill her when I see her again)....thank god we didn't finish with the hills. Diane's a bit like a duracel bunny, I just get the feeling she could keep running on and on and on.......

Anything over the 2 hour mark is new territory for me. I only started running in January, so I'm still relatively new to the sport given that I spent at least 4 months injured at the start of the year. I don't get the same runner's high during the longer runs....more like a runner's low where I just want to curl up and cry at the end!! :) To be honest, it wasn't too bad - I didn't experience the same kind of post-fatigue that I have been which is a good indicator that my hours of training are coming to fruition!

After 5 hours on the dance floor Saturday night, I'm not sure whether my achey legs are due to the run or the fact that I'm so out of condition for the dance floor! Who knows........

Why is Chrissie Wellington not in the line up for Sports Personality 2011?

2011-12-02T08:18:00.001-08:00

Seriously, I'm DISGUSTED beyond belief! What does a woman have to achieve to get in the line up?????? No way am I watching that B******T!!

Where has my appetite gone?

2011-12-02T04:38:00.000-08:00

Friday 2nd December 2011

What has happened to my appetite? I just don't want to eat....this has never happened to me before. The more I train, the less I want to eat - is this normal? I'm having to force myself to eat, I hope this doesn't last.

Rest Day

Inspirational - How great I am

2011-12-01T08:42:00.000-08:00

Dax Moy Inspiration - On those days....

2011-12-01T05:34:00.001-08:00

Dax Moy is a very successful Personal Trainer from London. He has helped (without his knowing so) me to build my own Personal Training business which I'm very proud of. Dax posted this and I just love it, so thought I'd share it...

I get the feeling...

That people want more than they have
but feel too much fear to reach out and take it.

That they see the possibility but now start to think
"What If I'm Not Good Enough?"

That they want to stretch for the far shore but
are afraid to leave the one they're standing on.

That they want change but that they fear it so much
that they fight to retain contact with the familiar.

That they hope for something so much more than
they've experienced up until now but can't seem to help
using their experiences up until now as the framework
for what 'so much more' should look like.

That they want to be taken seriously but won't take
themselves seriously by believing in what they're
truly capable of.

That they want to dream the big dream but can't help
bringing in the nightmare of 'what if?'

That they want to grow but are afraid that growth will
bring with it so many things that feel outside of their
control.

That they want to be truly great but can't help
but thinking small.

That they want to see the rainbows but can't stop
complaining about the rain.

I get it.

I've felt it too.

I still do from time to time.

But...

On those days I simply remind myself that while
I may not be good at everything I do, I AM a good
person.

On those days I remind myself that swimming to
the far shore is where the fun, the excitement and the
'juice' is found.

On those days I remind myself that the familiar will
only serve to keep me where I am and doing what I'm
doing and that I'm so much more than that.

On those days I look at my framework and realise that
it's all just a construct of my own mind and always has
been and that I can change it any time I choose.

On those days I look at my seriousness about life and
realise that it's the fun and wonder and excitement
that's missing... and I take THAT seriously.

On those days I stop thinking of the "What if...?" keeps
me in the nightmare and start thinking of the "Wow! I
can't wait til..." that moves me back to the dream.

On those days I look at growth as the ultimate way
of showing my gratitude for being given the days
of my life with which to work my own unique brand
of miracles on the world and the other people in it.

On those days I remind myself that greatness is
determined not by size but by heart and soul and
spirit and love and I commit to giving more of each
and in doing so...

...I become great.

On those days I look to the rain as a refreshing
drink upon a parched mouth and wonder at the
miracle that allows everything to be exactly WHERE
it's supposed to be, exactly WHEN it's supposed to be.

On those days I remind myself that as long as I keep
my belief greater than my doubt that things can, will
and DO have a way of working themselves out in a
way that's 'just right'.

On those days.

And you know, EVERY day can be one of those days...

...is today?
Truth, joy and love

Dax Moy

Daily Quote - There are no limits but your own

2011-12-01T04:52:00.000-08:00

'If you believe in you 100%, you will make your dreams come true'

What is your biggest dream?

When you don't give up, YOU CANNOT FAIL!

2011-12-01T04:36:00.000-08:00

Thursday 1st December, 2011

6.30am - 45 minute Swim (programme)
6.15pm - 45 minute Spinning followed by 30 minute treadmill run (brick session)

Motivational Video for the day - no matter what life throws at you - NEVER GIVE UP.....find a way! There's ALWAYS a way!

No matter what happens on the day of my race, I intend to see it through to the end. That's possibly the most frightening part, you can prepare every day for a year (or more) and it all comes down to one day, one moment.....what if i'm tired, what if I have a cold, an injury, what if I have heavy legs......??? There's just no way of knowing. What will be, will be.........

My blog is turning into more of a motivational tool:) I would love it, if even one person read my blog and found some inspiration or motivation. I use it daily to get me pumped - I just love the quotes and the videos of such inspiring people. The world is full of amazing people doing amazing things and I just love to feed off it. People I train often say to me 'but i'm just not as motivated as you, I never will be'. Well guys, it may be a shock but I don't always wake up motivated - I seek it out, I seek out help, I read, listen, watch......we all need a little help sometimes!!

Sometimes life shakes us to our core and wakes us up......

2011-11-30T00:46:00.001-08:00

Wednesday 30th November 2011

Anyone who has completed an Ironman or is training for an Ironman will appreciate that it is not just a journey of improved fitness, it is a journey and discovery of self in many other ways. To finish Ironman you have to transcend your own limitations and your own system of beliefs, this can be challenging and rewarding........it's not easy but I hope it's worth it!

It's not just your body that changes; your mind expands, your spirit grows stronger and you learn things about yourself that you wish you didn't have to face....BUT that's why they call it IRONMAN! I guess it's not meant to be easy!

9am - 1hr Weight Training (Back)
3pm - 40 minute Run (7:30 minute/mile pace)
7.15pm - 45 minute Swim (Programme)

Daily Motivational Quote

2011-11-29T08:42:00.000-08:00

'Anytime the going seems easy, you'd better check to see if you are going downhill!'

In need of motivation today

2011-11-29T08:34:00.000-08:00

Tuesday 29th November 2011

11am - 90 minute Spin session

In need of motivation today. I found this video on u tube and it helped me get through a tough day. Sometimes we need a little bit of outside help to push us through!

Daily Motivational Quote

2011-11-28T07:05:00.000-08:00

'Once you learn to quit, it becomes a habit.'
Vince Lombardi

I LOVE good old Vince's quotes for motivation. I really whole heartedly believe in this quote and try to let the essence of the quote translate into ALL areas of my life. I do believe that once you start quitting at ANYTHING that scares you or pushes you, you let quitting into your unconscious and that is NEVER a good thing. So whether it's a presentation, teaching a new class, a first date, forgiving someone that's hurt you, running your first race......WHATEVER it is that pushes your boundaries.....it doesn't matter if you fail, you get back up and try again.....BUT DO NOT QUIT! Just as quitting can become a habit, so can winning! YOU CAN DO IT!

Daily Motivation

2011-11-28T06:51:00.000-08:00

Here is todays Motivational Video! Anyone who is a Rocky or Coach Carter fan will recognise some of the words! :)

My alarm never want off.....aahhhhhh!

2011-11-28T06:35:00.000-08:00

Monday 28th November 2011

I wake up, look over at my phone - 7:05am....ahhhhhhh!! I should have been in the water 35 minutes ago, great start to the day! Luckily, I do have time later to fit in a swim but I just LOVE to start the day in the pool.

9am - 1 hour Weight Training (Chest - low & high rep training)

1pm - Endurance Swim - 80 lengths (40:14) I felt really good in the pool and I was pleased with my time. I feel as though i'm reaching more effectively and my pull is getting stronger. Thoroughly enjoyed the session and the feel of being in the water!

Have a sore throat today - really hope I'm not getting a cold!

5pm - 1 hour run. Fantastic run!

Pudding Race, Cheddelton 10km

2011-11-28T04:15:00.000-08:00

Saturday 26th November, 2011

I ran the Cheddelton 10km race with a group of my Personal Training Clients. For some, it was their first 10km and they did exceptionally well! It was a very hilly route and probably not the best course for a first race. However, we all crossed the line in 54 minutes with beaming smiles - WELL DONE team, I'm VERY proud!

I decided to use the race as a brick session, so I cycled 10 miles before and after the race to get used to the bike:run transition. It felt OK to be honest, my legs were a touch tired but nothing too bad! Just another 102 miles bike on the day!! GREAT!!

Essence of Ironman

2011-11-24T08:11:00.000-08:00

There are 2 types of people - those who say 'I CAN' or those who say 'I CAN'T'.......which are you prepared to be?

I dare you to explore your own limits!

2011-11-24T05:05:00.000-08:00

Impossible is just a big word thrown around by small men and women who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.

Quote for today

2011-11-23T05:32:00.000-08:00

'We are what we repeatedly do. Excellence then, is not an act, but a habit.' Aristotle.

Living is winning! This guy inspires me beyond belief!

2011-11-23T05:18:00.000-08:00

He inspires me to my core! He makes every cell in my body want to grasp life and live it to its fullest.

I love this line - 'You can still finish for god's sake. Are you still breathing? Finish the race!' I quite fancy having this tattooed across my arm and I can look at it any time I feel like giving up!

God I LOVE his perserverance!! Why do we ever give up at anything??????

I can't watch this without shedding a tear!

Back in action!

2011-11-23T04:59:00.000-08:00

Wednesday 23rd November, 2011

Thank the lord i'm back in action! What a disastrous week. I ended up taking a recovery week after such a poor weeks training the week before.

Following all the aches and pains that accompanied the Sunday 2 hour run, I knew I needed to review my training. Something just wasn't right. So, I spoke with Ken, a very experienced runner who i've met recently through one of my clients (thank you Vicks) and he assured me that my heavy legs were due to the hilly course and pounding the down hills, my body just wasn't used to that type of course. In hindsight, I should have taken longer to recover. This reassured me that may be my training plan wasn't completely way off (complete panic over). I therefore decided to take 3 rest days before my Spinning class on Thursday.

NOT GOOD - clearly 3 days wasn't enough! From the start of the class, my legs hurt and it's not like I can stop the class mid-way through because it doesn't fit in with my training plan! I SUFFERED, to say the least and consequently taught a very poor class! I've not taught spinning for very long and i'm not overly confident that I have quite got it right yet, so I didn't feel too good following my poor effort. I went back to my office and had a good old cry! There's something very cathartic about a good sob, lol!

What can you do? 2 options, quit (NEVER going to happen) or learn from the mistakes, find a way to improve and push on! I won't quit at Spinning or Ironman, i'll find a way, i'm sure of it. So, I text Ken and arranged to meet for coffee and I decided to book other spinning classes locally to get more of a feel for a good class.

Coffee with Ken was great. It was great to sit with someone who has been through it, who has miles and miles of running in their legs, someone that understands the ups and downs of the journey. We made a plan:

Book a sports massage
Lay off training until Monday
3 days of light running next week (30-40 minute runs)
Take a multi-vitamin supplement with Iron (to test whether I have any deficiences)
Increase my training no more than 10% per week

I felt positive again - thanks Ken!

I've booked my massage for tomorrow and i'm taking my multi-vit, it's looking like that was a wise decision! This weeks training so far:

Monday:
6.30am - swim, 45 minutes - endurance swim. Slowly building up to the full swim distance.
9.00am - Weight Training (Chest) - 1 hour
4:00pm run - 40 minutes - It went brilliantly. My legs felt light and springy. I probably ran a little bit too fast but I was SO excited to be out there running. I felt a sense of freedom and ineffable joy!

Tuesday:
6.30am - swim, 45 minutes - Swim Programme (2000m/80 lengths)
5:30pm - 45 minutes Spinning class - legs felt great, pushed quite hard. I don't like to give my max to spinning as I know I have a lot more training to do during the week and it would take it out of me too much.

Wednesday (today):
6.30am - swim, 40 minutes - Swim Programme, technique work
9.00am - Weight Training (Back)- 1 hour

That's as far as i've got. I have a 40 minute run scheduled for later today. My abs are really sore from Mondays workout. I'm not sure which part of Monday's training is responsible as there was no specific core work but I certainly know my core has been worked!

I'm LOVING my training this week and i'm full of enthusiasm - it's great to be back in action again. I haven't enjoyed the last 2 weeks BUT it's times like these, that if we take the opportunity - we learn the most!

Have a great weeks training everyone. Onwards and upwards!!

Best run in a long time!

2011-11-23T04:37:00.000-08:00

Wednesday 23rd November, 2011

4pm - 50 minute run

My legs felt SO good - on fire! :) I haven't run that well for a long time. Absolutely loved it. Running well is so freeing, it really is indescribable! Welcome back legs!!

Oh my god......

2011-11-16T09:14:00.000-08:00

I've just opened my hotmail and there lying in my inbox is a 9 month Ironman Training Plan. I feel a bit sick right now! Oh my god.....this is really happening isn't it!! :)

Where did the last 3 months go since I signed up?

Totally Fed up

2011-11-16T09:05:00.000-08:00

Wednesday 16th November, 2011

6.30am - 45 minute Swim (programme)
9am - 1hr Weight Training

I'm totally fed up with resting. After Sunday's disastrous run, I decided to take 2-3 rest days to try and get my legs back to normal. I'm itching to run and bike but I know I need to rest. I start to panic that I'm going to get out of the routine of training and that I'm not doing enough. Grrrrrrrr!!!!!!

Possibly the worst run I've ever done!

2011-11-13T08:53:00.000-08:00

Sunday 13th November, 2011
2 hour run

We still managed to cover a half marathon distance but I really didn't enjoy it at all. I normally love the long runs but in theme with the rest of the week, my legs were too heavy to enjoy it. I struggled from the very start and at 90 minutes my legs ceased and my hip hurt, my knee hurt and the hip flexor strain I've been struggling with, flared up....not good at all!! I dug deep and carried on at a reasonable pace. Times like these I just think about how heavy my legs will be on Ironman day and I use the session to strengthen my mind. Glad I completed it but a bit down about my form and my hip. :(

30 mile Bike Ride

2011-11-12T09:26:00.000-08:00

Saturday 12th November, 2011

Steady pace bike ride as legs still not feeling great :(

TIRED

2011-11-11T04:47:00.000-08:00

Friday 11th November, 2011

Oh dear, my blog isn't looking very good with all this talk about being tired! It's now 12.46pm and I have a 65 minute run scheduled at 2pm. Right now, the prospect of running is laughable, I'm so tired. However, I have another hour, let's see what happens.........

2.00pm - I'm not running, instead I'm updating my blog! I've taken the sensible option and have decided to give myself the day off!

When will my legs feel normal again?

2011-11-10T05:56:00.000-08:00

Thursday 10th November, 2011

6.30am - 1 mile Swim
8.00am - 1hr Weight Training (sore triceps from yesterdays training, ouch!)

Today didn't bring fresh legs! I have a brick session planned tonight and just walking up the stairs is an effort - what is going on?!

Should I rest, should I train - my dilemma?

6.00pm 45 minute Spinning Class
7.00pm 40 minute Treadmill Run (steady 10kmph)

Well, I did it. I couldn't really back out of the spinning class as I teach it. My plan was to take it easy but suprisingly my legs felt ok.....sometimes, you can just never tell what's going to happen! I did have to give myself a bit of a motivational talk though to get on the treadmill. However, I finished it and didn't feel too bad at all. A slow steady run at 10kmph, it's the boredom factor more than anything with the treadmill.

9.00pm - ABSOLUTELY shattered!! So tired and completely fatigued but a nice feeling of having trained hard when I didn't particularly feel like it! LOTS of water to hydrate.

4.30am - Wide awake! Not great - SO fatigued I can't sleep.............zzzzzzzzzzzz

Legs like lead - worst bike ride ever!

2011-11-09T05:29:00.000-08:00

Wednesday 9th November, 2011

8am - 45 minute Bike into the gym
9am - 1hr Weight Training
10am - 45 minute Spin Class
11am - 1hr Bike home

My legs are like lead, I really wish I'd taken another rest day yesterday. It's such a fine line between training hard and allowing your body enough time to recover. It's my own fault if I'm honest, because I didn't take the time to cool down or stretch after the race on Sunday. YES, as a Personal Trainer, you'd think I'd know better! Here are my excuses:

1. I felt sick post race and could think of nothing but keeping the contents of my stomach intact.
2. I was cold and just wanted to get into my car and home into a hot bath.
3. People were talking to us and I would have felt rude stretching.
4. I was so releived to finish that I couldn't bare the thought of running again to cool down.
5. I'm all out of excuses!!

Basically, all of the above are true but are simply just excuses! I should have taken the time to cool down and stretch and don't I know it! Don't ever underestimate the importance of this. I am suffering as a result of my excuses and my training is poor....lesson learnt!!

My cycle ride home was absolutely awful! I had legs like lead and every hill felt like a mountain. Even the flats and down hills were an effort.....NOT GOOD!

I did however, relax with a hot bath - after all, I did train on a day I really didn't have the heart to. Please let tomorrow bring fresh legs!

Swim and Spin - oh my god, my legs!

2011-11-08T05:28:00.000-08:00

Tuesday 8th November, 2012

6.30am - 45 minute Swim
8.00am - 1hr Weight Training
6.00pm - 45 minute Spinning Session

I cannot believe how much my legs ache! Come on body, we've got a lot of training to do this week!

Share your story

2011-11-07T05:36:00.000-08:00

I was sent this email today. It makes so much sense and made me feel good about writing the blog, so I thought i'd share it with you..........

Why do I reveal so much personal stuff about myself?

Why do I tell people about the good, the bad and the ugly that's happened over the course of my life?

I've been asked that quite a lot over the years by people who have been puzzled, confused and (some) outright angry at my insistance at sharing things about myself that most people consider to be strictly private and personal.

The answer is simple.

Because I want to.

Because it's MY story and if even I can't be bothered to put it into words then why the hell should anyone else give a damn about what has happened, is happening and will happen to me throughout the course of my life.

At the end of the day, we're all living stories. Amazing stories of overcoming adversity, having adventures, high-dramas and romances and stories of power, purpose and passion, yet somewhere along the way we've been persuaded that those stories are inconsequential, unimportant and, worse, that they represent conceit, arrogance and hubris when we share them.

What a crock!

Stories are the ULTIMATE in service to our families, our communities and the wider global population because they are a means for people to learn about life beyond their own limited experience.

Stories are the ULTIMATE in spiritual experience because they allow us to share a 'holy communion', a deeper level of connection and understanding with the storyteller than we could ever experience otherwise.

When they tell us their story, we begin to understand them, have compassion for them and feel an overwhelming desire to reach out and connect with them in some way.

Stories are the conduit that connects each and every one of us to each other as we move through life.

In fact, it's the LACK of storytelling that has created such a sad and painful disconnect in society right now. People don't truly 'get' each other anymore. They don't care about each other. It doesn't bother them that someone else is in pain the way it should.

Why? Because people don't share their stories!

And, of course, I don't just mean made-up stories. Fables. Fairytales. Lies.

I mean truths.

Stories are truths.

Truths about who you are, what you believe in, what your passions are, what your purpose is, what you love.

People don't share this stuff anymore. They keep it secret. Locked up.

And in doing so they make the world a colder, harder and less-connected place.

When people aren't sharing their truths, they make it so that others don't feel safe in sharing theirs either.

They feel stupid. They feel inferior. They feel judged.

Holding back your stories, holding back your truths, makes people take a step back and disconnect.

But doing the opposite, telling your stories and sharing your truth has the amazing affect of drawing people closer to you. Drawing them in and giving them permission to tell THEIR stories and, as they do, the cycle is repeated over and over and over again.

Now, I ask you... which scenario sounds better?

You KNOW that storytelling makes sense, right? And you KNOW that you have a story too, don't you?

Why not tell it?

Why not start by telling only the bits you're comfortable with but, as you grow your storytelling muscles, why not spill the beans on the whole story of your life... including the secrets you hope no-one will ever find out?

The truth SHALL set you free you know.

Not just from the power others hold over you in terms of their judgement but of the crazy power you've been bringing to bear on yourself to keep yourself stuck right where you are right now.

The truth SHALL set you free.

Tell your story.

The world is waiting... and I for one can't wait to hear it : )

Truth, joy and love

Dax

P.S - You've a lot to say... so say it! : )

Determination

2011-11-07T05:00:00.000-08:00

I love this - 'I tend to attack everything with determination and exert every fibre of my being once I am committed to a goal.'

From 'The Grace to Race' by Sister Madonna Buder'

Absolutely 100% shattered! Rest day required!

2011-11-07T01:37:00.000-08:00

Monday 7th November, 2011

I cannot believe just how tired I am today after a 10 mile race. the Ironman requires another 130.6 miles...oh my word, what have I done entering this!

I couldn't sleep last night because my legs were throbbing and my body was so fatigued. I know I haven't done much running but I didn't know the post race fatigue would be this bad!

I had already decided to take a weeks holiday post Ironman and this experience has just reminded me what a wise decision that was.

I'm going to respect my body....eat well, rest well, hydrate fully and an early night.

I am now even more motivated to train hard this week.

10 Mile Road Race - Flying Fox 10 (Standon)

2011-11-06T12:24:00.000-08:00

Sunday 6th November, 2011

10 mile road race at Standon, 11am.

1 hour 20 minutes 49 seconds

What a beautiful and stunning race course and so well organised. I'd highly recommend this race and we even got a medal, he he - anyone that knows me, knows that a medal is normally a criteria for me entering a race! (Some of us never grow up!) However, I know i'm not alone in my thinking (you know who you are!!) race organisers - pay attention!

As picturesque as the course was, it was blooming HILLY! I've only ever run flat courses so far and this was far from flat. We really had to work on the flats and down hills to pull our time back. The hills really took it out of my legs.

I ran with my brother Andy and we had a great race. I only felt sick once and had stitch once. We worked really hard and kept the pace fast (for us). We laughed after because after 1 hour 20 minutes, our only conversation was:

Andy - 'have you watched Celebrity Juice this week'
Rach - 'no'

We have spent more time together recently with training and have probably spoken less than we ever have! :)

Despite talking about how hard it was, I did actually feel strong during the race and could have continued further at that pace. I'm really pleased with our performance and it was nice to cross the line together - thanks Andy!

Swim and Stretch Class - feeling sleepy! The benefits of Yoga.

2011-11-05T07:46:00.000-07:00

Saturday 5th November, 2011

10.30am - 45 minute swim programme
12pm - 1 hour stretch and relaxation class

Really enjoyed the stretch class today (12pm, Total Fitness, Stoke). I was very close to falling asleep in the relaxation section, a few twitches and I panicked......I would be SO embarrassed if I fell asleep, even though it's quite common for people to fall asleep in the class (through relaxation not boredom!). It's the noises that could accompany the sleep that worry me!

I really need to incorporate yoga somewhere into my busy schedule. If anyone can recommend any good yoga classes, please let me know. The benefits of yoga are well known and have clear benefits for recovery, strength and economy. One to two hours per week is enough to develop results or as little as 10 minutes a day of flexibility work can go a long way toward reducing the risk of injury and increasing economy. Stretching has one of the largest rates of return per hour invested. How can this be over looked in any training programme!

Happy stretching!

Chrissie on BBC

2011-11-04T07:52:00.000-07:00

Chrissie Wellington, our 4x World Champion on the BBC today.

Swim and Run

2011-11-04T07:46:00.000-07:00

Friday 4th November, 2011

6.30am Swim
12pm - 50 minute run (steady pace)

Swim and Spin

2011-11-03T07:50:00.000-07:00

Thursday 3rd November, 2011

6.30am - 45 minute swim
6.15pm - 45 minute spinning session

Rest Day

2011-11-02T07:13:00.000-07:00

Wednesday 2nd November, 2011

What a finish!

2011-11-02T06:03:00.000-07:00

Wednesday 2nd November, 2011

Motivating Ironman legend - age is only a number!

2011-11-02T05:55:00.000-07:00

Wednesday 2nd November, 2011

Final Race - age 80

Moving Ironman Video - this will knock you to your knees!

2011-11-02T05:47:00.000-07:00

Wednesday 2nd November, 2011

Inspiring Video - Chrissie Wellington

2011-11-02T05:39:00.000-07:00

Wednesday 2nd November, 2011

Swim and Spin

2011-11-01T07:13:00.000-07:00

Tuesday 1st November, 2011

6.30-7.15am - Swim Programme
6.00-6.45pm - Spinning Class

Short run

2011-10-31T07:18:00.000-07:00

Monday 31st October, 2011

6pm - 40 minute run

Bike ride

2011-10-30T07:21:00.000-07:00

Saturday 30th October, 2011
1:45 mins - steady pace

Long Run

2011-10-29T07:19:00.000-07:00

Saturday 29th October, 2011

11am - 90 minutes

Swimming

2011-10-28T07:32:00.000-07:00

Friday 28th October, 2011

6.30-7.15am - 45 minute swim (technique and skill session)

Run and Spin

2011-10-27T07:31:00.000-07:00

Thursday 27th October, 2011

6.30am - 40 minute run (steady pace)
6.15-7pm - Spinning Session

Rest Day

2011-10-26T07:30:00.000-07:00

Wednesday 26th October, 2011

Brick Session and bike crash!

2011-10-25T07:28:00.000-07:00

Tuesday 25th October, 2011

3.15 pm - Brick Session: 2 hour bike/20 minute steady pace run

Weight training and run

2011-10-24T07:25:00.000-07:00

Monday 24th October, 2011
8am - weight training, chest and back (super sets)
6pm - short run (fast pace)

Prostate Cancer Charity Tour Ride - 50 miles (3rd place)

2011-10-17T05:34:00.000-07:00

Sunday 25th September, 2011

3rd place (see link below)

https://www.raceplus.co.uk/raceplus-index.php?content=1&race=38692&show_type=Top%205%20women&event_id=TRSK11&event_id=TRSK11

The Path - a motivating and inspiring poem

2011-10-17T05:29:00.000-07:00

Monday 17th October, 2011

The Path

Walk their path,
follow their trail,
safe in the knowledge
that you will not fail.

Read all of their books,
use all of their maps
so you avoid the mistakes,
bypass all of the traps.

Because life's far too short
to risk any failure,
to step in harm's way,
to succumb to danger.

So stick to the paths where the
streetlights are bright and avoid
any roads that lead into the night

You're sure to stay safe,
to avoid all the risk but...

...you'll miss a lot too,
oh there's SO much you'll miss!

Because just off the trail,
in the midst of the woods
are the things that make life
an adventure that's good.

The sights and the sounds
and the tastes, smells and touches
The highs and the lows and the
near-death brushes

The successes the failures,
the peaks and the troughs,
the deepest of valleys, the
high mountain tops

The friends and the enemies
you'll meet on the way,
some help you some hurt you,
some stand in your way

It won't always be easy,
not always plain sailing,
to walk your own path
means falling and failing

Yet lying down there with
your face in the dirt,
alone with yourself
(except the pain and
the hurt)

You'll find for yourself
the real person you are,
the audacious, tenacious,
hero, legend and star

You'll know for a fact
that you're one of the few
who strayed from the path
without a clue what to do

That you cut your own path,
that you went your own way
and saw life in full colour
instead of dull, boring grey

And at the end of your days
when your life's weighed and
measured, on the scales you'll
place memories,
the richest of treasures

And you'll know without doubt,
yes you'll know for a fact,
that the treasure you measure
didn't lie on the track

You dared to be different
the rest taunted an laughed,
But you lived in the forests
they knew only the path.

**************************
The Path
Copyright Dax Moy 2011
**************************

For those who are willing to
get lost in the woods

Dare something worthy!

1 hour swim technique session (easy recovery day)

2011-10-10T09:00:00.000-07:00

10^th October 2011

I’ve planned an easy recovery session today. I didn’t sleep well last night so feeling particularly tired today. I’m excited as I’m having my tri bars fitted this afternoon. To anyone else, that might sound quite dull but to me, I’m really quite excited. Andy keeps hinting at the fact that I’m becoming obsessed by the Ironman. Is he right? Absolutely! Once you enter Ironman, the obsession begins, how can it not? When you look ahead at what you face, you have to plan, plan and plan a little bit more. I can’t afford to get this wrong! I think about Ironman every day, several times a day. I get nervous and excited every day. This is why they call it the Ironman journey – it’s not all about one day, it’s about everything leading up to this one day. When I look back already at the things I’ve already achieved as a result of entering this competition, it makes me proud and I know it’s all worth it.

Chrissie Wellington – I love you! What a woman! Kona World Championship Winner!

2011-10-09T08:00:00.000-07:00

9th October 2011

8am: Exhausted from yesterdays training which worryingly was meant to have been an easy days training but still excited at the prospect of today’s 75 minute run. I rolled over at 8am to check the results from the Kona Ironman World Championships. Chrissie was 14 minutes down on the bike leg last night when I retired to my bed with fatigue.

YES, YES, YES.......she did it! Despite finishing the bike leg over 21 minutes down, she still managed to run to victory in a time of 8:55.08 with the second fastest women’s time ever! What makes this victory even more extraordinary is the fact that she had been in a bike accident only two weeks ago and managed to overcome both the injuries and lack of race day preparation. I don’t believe there has ever been a greater female ambassador for sport than Chrissie Wellington (sorry Paula Radcliffe, I still think you’re a legend). It makes me deeply sad though that not many people know her name and she is one of Britain’s finest athletes! I’ve decided I’m going to put her up on the projector in my spinning class on Thursday, I feel the world should be introduced to Chrissie! Apart from the fact that Chrissie obviously has a strong mental attitude and desire to win, she’s ALWAYS smiling! How can you still smile when you’re running to transition...it hurts?! She inspires me on my races and I always try to smile and be thankful for being able to do what I love. WELL DONE CHRISSIE – YOU’RE A LEGEND and we LOVE you!!!!

Chrissie Wellington - World Champion 2011

9:15am Coffee – may be this will revitalise me for my run!

11am 75 minute run – steady pace with my brother Andy and Diane

I did it! I finally managed to pace myself much to my brother’s annoyance (I think my incessant pace watching and updates are beginning to become irritating!) Never mind, I’m over the moon that I refrained from pushing hard and finished the 8 ½ mile run feeling like I could have kept going, unlike my usual collapse at the end.

It was a hilly run. Anyone that runs around Stoke-On-Trent will appreciate that flat runs just don’t exist. Diane chose the route and I’m quite glad I didn’t know just how many hills were coming. At one point I asked Di if there were any more big hills looming and her reply was ‘no, this is definitely the last one, I THINK’! Classic!!

12:30pm – the best part of any run – the bath! I just love the post run bath where you deservedly indulge in heat and bubbles completely guilt free. It’s worth taking up running just for this part!

2pm – post run lull!

This weekend’s training was a real eye opener in to the world of endurance training. Both sessions, the bike and the run felt relatively easy and definitely comfortable, I didn’t push hard at any moments during the sessions. And despite my patience, I felt completely wiped out last night and pretty shattered today. Wow, who would have thought a 2:15 brick session and a 1:15 run would have had such an impact! It’s times like these, that the doubts and fears of potentially going for 12 hours at Ironman seem totally INSANE! I’m a little bit scared.