Fatman to Ironman

Another Ironman journey

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13/02/2013 at 08:50

Gas, my weight's staying steady at 12st-ish, but I am eating more cos of the training.  Few lbs of cake to lose from my gut.

Told by coach last night that I'm 'unconsciously incompetent' when it comes to swimming.  He mentioned the 4 stages of learning: unconsciously incompetent, conciously incompetent, consciously competent, unconsciously competent.  I think I'm more into the second stage, really, cos I know I'm still doing things wrong.

13/02/2013 at 10:27
SausageDog wrote (see)
Shins hurt though

Foam roll your calves

13/02/2013 at 10:30

Returned from physio yesterday with my hamstring injury.  Turns out the issue was with my lower back which was very tight and therefore causing problems in the hamstring.

Great news in that there is no injury  but battered and bruised from the physio's elbow.  I'll have my back loosened up now as part of my monthly sports massage.

13/02/2013 at 10:31

Great swim this morning. 2.5km in 53 minutes so 1 minute quicker. I'm now comfortable with bi-latteral breathing and am now focusing on the hand entering the water bit of the stroke. I seem to be getting there and making less of a big splash....

Britrisky    pirate
13/02/2013 at 14:23
Good swimming, Spoons. My 2.5 km took considerably longer, but session went well - psyching myself up for the 3km jump next week ...
13/02/2013 at 16:07

Crap day of training but I guess that's relative.  2500 meters swimming in 1:01 and a 4.1 mile run in about 40 minutes.  Felt slow and sluggish. Probably should have eaten something after the swim as I guess it was near 2 hours of training.  But to put it in perspective, that swim translates to my IM time from last year and it is only February.

M...eldy    pirate
13/02/2013 at 16:50

1hr swim for me ... bit of drills and a bit of zombie swimming to finish it off

I have no doubt it was about 5k  

13/02/2013 at 19:02

So then, Almost 3 months to the day of my ankle operation, the Physio and Surgeon have given me the all clear to resume "normal" running training.  Naturally I'm dead chuffed and celebrated with a 30 min jog at lunchtime.



M...eldy    pirate
13/02/2013 at 19:21

You take it easy there Donkey ... thats a long session after a 3 month break

13/02/2013 at 20:18
Not been to physio, cant afford that luxury

Spoons, yep, i use the foam roller daily, great bit of kit.

Great result on the swimming spoons. Be looking at the bilatteral breathing myself now.
I'm definitely getting faster, added an extra 2 lengths to my hourly session tonight. 88x25m in 59:56.
Did an hour run before that.

Hour on the roller now whilst watching the cycling
13/02/2013 at 20:44

Meldy - actually mine was 6km

13/02/2013 at 20:46
Thanks Meldy. I've been on a "back to running" programme for the last month or so which has seen me up the time spent on the feet so to speak.

Thankfully we have a Physio on site at work and I've also got access to a fully sprung gymnastics floor to saunter across which has greatly reduced the stress on the ankle during the rehab.

I consider myself very lucky with having such access to healthcare, an awesome Physio and a sprung floor to run across.
M...eldy    pirate
13/02/2013 at 20:51

Donkey it sounds as if you are in perfect hands .. sorry its a pet soapbox moment for me 

Spoons .. being in a dinghy doesnt count

13/02/2013 at 20:59
No worries Meldy. Appreciate the concern
M...eldy    pirate
13/02/2013 at 21:14

I'm gonna swim 10k tomorrow Spoons ... you IS HISTORY  

Donkey .. what was in the plan?  Out of interest

13/02/2013 at 21:24
Melds does hers on a submersible broom stick though
Hope    pirate
13/02/2013 at 22:32
You lot are making me feel I'm missing tri training. I'm almost inspired enough to swim tomorrow
Well done guys! Top training.
M...eldy    pirate
13/02/2013 at 22:54

almost .. Hope  

Sossige you and I need to have words !!!

14/02/2013 at 10:29

SD is a dead dog walking!

Did salute sets at swimming last night, total revelation but very achey arms today. I appear to have been swimming so far without using either my arms or legs, typical for me. Upside it I might actually make the cut offs if I start using them.

14/02/2013 at 11:52

Meldy – the rehab work for the ankle looked like the following:

(For context, I had a ankle athroscopy towards the middle of November during which I had a few bone spurs and loose bits of bone removed from the joint.)

21st December ’12 – Easy Plyometrics (3 times a day, 7 days a week)

-          Run on the spot x 20 secs into

-          Jumping jacks x 20 secs into

-          Rapid calf raises x 50

-          Swim & Cycle as normal

11th Jan ’13 – Prepration for Running                    

-          Fri 11th: Treadmill / Sprung floor run : 5 x 2 mins at 6 min / km (30 secs recovery)

-          Sat 12th: As above  8 x 2 mins

-          Sun 13th: As above 8 x 2 mins

-          Mon 14th: As above 10 x 2 mins

-          Tue 15th: As above 10 x 2 mins

-          Two days rest

18th Jan ’13 – 11th Feb ’13 – Running Build Phase

-          6 sessions per week Treadmill / Sprung floor (6 min / km)

-          Mon: 5 x 4 mins (30 sec recovery)

-          Tue: 4 x 5 mins

-          Wed: 3 x 7 mins

-          Thur: 2 x 10

-          Fri: 15 min 

-          Sat: 20 min

12th  Feb – 30 min test run (6min / km)

Essentially the plan was to build up the time spent on my feet - slowly slowy does it. 

Seems to have worked a treat.


Edited: 14/02/2013 at 11:54
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