12th October 2013
Well breaking through barriers is a bit of a generalisation. I guess I need to start by defining barriers. In the context of Ironman training it is really quite simple. There are 2 types of barriers, firstly those that we have no control over and those that we do.
Sounds straightforward but interestingly it is the latter which I would like to focus on. I recently started a new job and the hours and the nature of the work has blown my training regime apart. So my new job is a barrier to my training goals, OK so the answer is to re evaluate my plan. It might be that I have no choice but to reduce my training hours and plan ahead with greater precision.
Worse case scenario may require me to re evaluate my targets and make them less ambitious, However, I am not going to do this just yet. Planning and preparation are vital and no more important than when you have seemingly every obstacle being thrown at you.
There is nothing worse than the unknown, we are innately fearful of the unknown, but why? We can walk away from a challenge very easily and say: "you know what, I might just give this a miss, I don't think I can do it, and if I do I will be rubbish" We live our lives according to comfort zones, for me personally I find those comfort zones become greater as you get older, maybe because you lose that natural desire to explore and you are governed mentally by bad previous experiences.
If you walk over to the cliff edge and you are unsure of the water below you would probably and wisely not jump. If it can't hurt you then go for it, don't hold back, embrace the challenge and the unknown, feel alive and try it and aim high. You can do it, let negative thoughts in by all means but acknowledge them and move forward, never stop moving forward and thinking one step ahead.
My Dad used to say to us: 'You can be anything you want to in life, if you want to be a brain surgeon you can be a brain surgeon' Well why not apply that logic in all that you do: One thing for sure, I will keep going, I am off now for a bike ride, its windy and gloomy and today I am just going to ride and see where it takes me.
David Ed Smith
Saturday, 12 October 2013
Friday, 4 October 2013
Ironman Crusade: The best Ironman event ever!
4th October 2013
Now there is a thought, the best ever Ironman? Challenge Roth perhaps, or Ironman Hawaii? How about Ironman Nice or Ironman Frankfurt. Well as I have only ever done Ironman UK I have to say that is my favourite.
On a previous post (if I recall correctly Monday 30th September) I concluded by saying I had an idea which I will share with you. Well now is a good a time as any:
I am probably not the first person to suggest this and some have no doubt done it, but why not create your own Ironman event.. Let me expand, I have an older son who lives with his Mum, the distance from my house is around 85km or so. Well I have made that drive many times and it dawned on me why not cycle it, and then I thought, why not do a 3.8km swim first, jump on the bike and map out a scenic route to his house measuring 90km, pop in a say hi to my son before cycling back home jumping off the bike and running a marathon.
There are many things to consider of course, first and foremost could this be done without support crew, answer I believe is yes, but that would mean the swim would need to be done in a pool. Potentially I could leave my car at the pool car park do the swim, run out to the car, extract bike from car and off I go. So pool car park is T1. I could then plot out a route which ensures I pass garages and other places where I could use toilets and purchase supplies if required. I would leave some supplies at my son's house with things like spare tubes, so this would be no different to picking up a bag on the cycle part of an Ironman event. T2 would be my own house where I would simply drop my bike get my trainers on and again off I go for the marathon.
Let's look at the positives, Ironman events don't come cheap this would cost nothing more than the supplies and bits you would take out on a long training ride. Secondly and perhaps most appealing is that you choose your own route. I would pick the most scenic route imaginable, I even had the idea of taking a camera so I could capture the beautiful countryside of southern England. You can also choose when to go, looks a bit cold and wet on the Saturday but the Sunday looks good, then you can easily delay 24 hours. You can run where you want, one big loop, an out and back, cross country and so on.
What about the downside, well this would be solitary just you and the great outdoors, no crowds to cheer you on, no other competitors to race against and to share in the misery and glory and no medal waiting for you at the end. Yes this is private suffering and perhaps satisfaction, who knows how you might feel. Why not download the route for others to try, may even catch on and you can exchange routes with others home and abroad and try out their events. I guess its a bit like an underground movement for endurance seekers.
So instead of waking up one morning and saying '"Honey just off for a run be about an hour"you might say: "honey just popping out to do an Ironman, in about 11 hours would you mind running me a nice bath!'
Will give this some thought and keep you all updated
Bye for now David Ed Smith
Now there is a thought, the best ever Ironman? Challenge Roth perhaps, or Ironman Hawaii? How about Ironman Nice or Ironman Frankfurt. Well as I have only ever done Ironman UK I have to say that is my favourite.
On a previous post (if I recall correctly Monday 30th September) I concluded by saying I had an idea which I will share with you. Well now is a good a time as any:
I am probably not the first person to suggest this and some have no doubt done it, but why not create your own Ironman event.. Let me expand, I have an older son who lives with his Mum, the distance from my house is around 85km or so. Well I have made that drive many times and it dawned on me why not cycle it, and then I thought, why not do a 3.8km swim first, jump on the bike and map out a scenic route to his house measuring 90km, pop in a say hi to my son before cycling back home jumping off the bike and running a marathon.
There are many things to consider of course, first and foremost could this be done without support crew, answer I believe is yes, but that would mean the swim would need to be done in a pool. Potentially I could leave my car at the pool car park do the swim, run out to the car, extract bike from car and off I go. So pool car park is T1. I could then plot out a route which ensures I pass garages and other places where I could use toilets and purchase supplies if required. I would leave some supplies at my son's house with things like spare tubes, so this would be no different to picking up a bag on the cycle part of an Ironman event. T2 would be my own house where I would simply drop my bike get my trainers on and again off I go for the marathon.
Let's look at the positives, Ironman events don't come cheap this would cost nothing more than the supplies and bits you would take out on a long training ride. Secondly and perhaps most appealing is that you choose your own route. I would pick the most scenic route imaginable, I even had the idea of taking a camera so I could capture the beautiful countryside of southern England. You can also choose when to go, looks a bit cold and wet on the Saturday but the Sunday looks good, then you can easily delay 24 hours. You can run where you want, one big loop, an out and back, cross country and so on.
What about the downside, well this would be solitary just you and the great outdoors, no crowds to cheer you on, no other competitors to race against and to share in the misery and glory and no medal waiting for you at the end. Yes this is private suffering and perhaps satisfaction, who knows how you might feel. Why not download the route for others to try, may even catch on and you can exchange routes with others home and abroad and try out their events. I guess its a bit like an underground movement for endurance seekers.
So instead of waking up one morning and saying '"Honey just off for a run be about an hour"you might say: "honey just popping out to do an Ironman, in about 11 hours would you mind running me a nice bath!'
Will give this some thought and keep you all updated
Bye for now David Ed Smith
Wednesday, 2 October 2013
Ironman Crusade: You are what you eat
2nd October 2013
Got thinking the other day about nutrition. Let's face it the modern diet is generally pretty horrendous, and the temptation to grab a burger or a chocolate bar is never far away. So I was thinking how important is it? Well the truth is I have no idea.
I was looking at You Tube the other day and there is this American endurance man who runs Marathons, writes books, never seems to sleep and eats a ridiculously healthy diet. He also never seems to get injured and recovers really quickly after running. I think he did 50 consecutive marathons in 50 US states.
While on the subject of all things American, I think they have a lot to answer for, let me explain. For years we English were a happy island race eating essentially what we grew in our gardens, yes our diet lacked flavour and imagination but it was wholesome and hearty. However, in our culture now of instant gratification we are littered with fast food outlets and coffee shops. Whatever happened to the quaint old English afternoon tea?
The irony of all this is every time we talk about 'getting into shape' (incidentally an Americanism) it is they who have the audacity to sell us the DVD, I am of course talking about 'Insanity'. Some of you may have heard of this? It's basically an extreme fitness DVD you can follow in the comfort of your own home. So they fatten us up and then tell us we need to drastically change the way we eat.
Apologies for going of tangent but this American endurance guy really is quite extraordinary, and he mentions another guy who apparently is a 'Fruitarian' Yes this man only eats fruit and can happily knock back 40 bananas and 50 oranges per day, and can run a 2 hour 30 minutes marathon. Maye I'm doing something wrong? One thing I do agree with however is that eating as natural as possible can only be a good thing, avoid processed foods where possible.
Just some food for thought, anyway just off to peel some oranges...speak soon
David Ed Smith
 |
| Ironman UK 2008 The Agony and the Ecstasy |
Got thinking the other day about nutrition. Let's face it the modern diet is generally pretty horrendous, and the temptation to grab a burger or a chocolate bar is never far away. So I was thinking how important is it? Well the truth is I have no idea.
I was looking at You Tube the other day and there is this American endurance man who runs Marathons, writes books, never seems to sleep and eats a ridiculously healthy diet. He also never seems to get injured and recovers really quickly after running. I think he did 50 consecutive marathons in 50 US states.
While on the subject of all things American, I think they have a lot to answer for, let me explain. For years we English were a happy island race eating essentially what we grew in our gardens, yes our diet lacked flavour and imagination but it was wholesome and hearty. However, in our culture now of instant gratification we are littered with fast food outlets and coffee shops. Whatever happened to the quaint old English afternoon tea?
The irony of all this is every time we talk about 'getting into shape' (incidentally an Americanism) it is they who have the audacity to sell us the DVD, I am of course talking about 'Insanity'. Some of you may have heard of this? It's basically an extreme fitness DVD you can follow in the comfort of your own home. So they fatten us up and then tell us we need to drastically change the way we eat.
Apologies for going of tangent but this American endurance guy really is quite extraordinary, and he mentions another guy who apparently is a 'Fruitarian' Yes this man only eats fruit and can happily knock back 40 bananas and 50 oranges per day, and can run a 2 hour 30 minutes marathon. Maye I'm doing something wrong? One thing I do agree with however is that eating as natural as possible can only be a good thing, avoid processed foods where possible.
Just some food for thought, anyway just off to peel some oranges...speak soon
David Ed Smith
Monday, 30 September 2013
Ironman Crusade: Settle in week
30th Sept 2013
I mentioned in my previous post that for the next 3 months I will be making some changes to my current training plan. The goal of this phase is to primarily improve endurance, however, hopefully not compromising the gains I made in the previous quarter in relation to speed.
So by the time I commence phase 3 of my plan in January 2014 I will be at a stage to build further on endurance but also re introduce more speed work, or to use the correct term 'muscular endurance'.
Today was the first day of phase 2 and this first week I call the 'settle in week'. To give you an idea here is what I will be doing this week:
Mon: Swim (main set was just 2 x400metres / Gym core exercises (various sit ups / Run 5km recovery
Tue: 45km Cycle 70% effort
Wed: Swim (main set 5x200metres) Gym (body weight exercises focusing on lats/back namely pull ups). Run on track (speed work)(main set of 6 x 500 metres)
Thu: Cycle 21km (hilly) 85% effort followed by 2km easy run off bike
Fri: Cycle 50km 70% effort/ Swim (main set 12x25 metres and 6x50/100 metres)
Sat: Run 12.5km easy at 65% effort
Sun: Gym body weight chest exercises (various press ups)
As the weeks pass the cycle volume will increase ( by 5% each week) the swim sets will also increase in both yardage and intensity. You might be surprised to see that I do 3 gym sessions, however, don't read too much into this. One session is simply 30 minutes of core work I can do in my own home, one session is 25 minutes approx of press /push ups (again can be done at home) and the other session is just me and a pull up bar again about 25 minutes. I find these sessions help me maintain good ratio strength to body weight without putting on too much bulk that weight training would give you.
I believe you need to go a little by how you feel, some days you feel tired and you have to say OK I will miss this session. Its not worth putting yourself at risk of injury, but of course you need to be flexible. Most of us have to work and have things going on in our lives, I therefore plan each week on the Sunday according to what my other commitments are for the week ahead.
I guess at the moment my training volume is just over 10 hours per week, this will obviously increase during the next couple of months but I really intend to put a clear focus on each session.
I work in 3 month cycles and at the end of each month Week 4 I do what I call a regeneration week, basically this is an easier week and this is where I will do my time trials in each of the disciplines to plot progress and to get a feel of where I am in terms of the plan.
Finally, a quick word on time management, where possible I will try and run or cycle to work and build that into the plan, or sometimes instead of driving to the shops I will take a rucksack and run there.
Anyway, had an idea, I will share with you in a future post, but before I do I want to think it over a bit more..must say I am quite excited about it..
speak soon ..David Ed Smith
I mentioned in my previous post that for the next 3 months I will be making some changes to my current training plan. The goal of this phase is to primarily improve endurance, however, hopefully not compromising the gains I made in the previous quarter in relation to speed.
So by the time I commence phase 3 of my plan in January 2014 I will be at a stage to build further on endurance but also re introduce more speed work, or to use the correct term 'muscular endurance'.
Today was the first day of phase 2 and this first week I call the 'settle in week'. To give you an idea here is what I will be doing this week:
Mon: Swim (main set was just 2 x400metres / Gym core exercises (various sit ups / Run 5km recovery
Tue: 45km Cycle 70% effort
Wed: Swim (main set 5x200metres) Gym (body weight exercises focusing on lats/back namely pull ups). Run on track (speed work)(main set of 6 x 500 metres)
Thu: Cycle 21km (hilly) 85% effort followed by 2km easy run off bike
Fri: Cycle 50km 70% effort/ Swim (main set 12x25 metres and 6x50/100 metres)
Sat: Run 12.5km easy at 65% effort
Sun: Gym body weight chest exercises (various press ups)
As the weeks pass the cycle volume will increase ( by 5% each week) the swim sets will also increase in both yardage and intensity. You might be surprised to see that I do 3 gym sessions, however, don't read too much into this. One session is simply 30 minutes of core work I can do in my own home, one session is 25 minutes approx of press /push ups (again can be done at home) and the other session is just me and a pull up bar again about 25 minutes. I find these sessions help me maintain good ratio strength to body weight without putting on too much bulk that weight training would give you.
I believe you need to go a little by how you feel, some days you feel tired and you have to say OK I will miss this session. Its not worth putting yourself at risk of injury, but of course you need to be flexible. Most of us have to work and have things going on in our lives, I therefore plan each week on the Sunday according to what my other commitments are for the week ahead.
I guess at the moment my training volume is just over 10 hours per week, this will obviously increase during the next couple of months but I really intend to put a clear focus on each session.
I work in 3 month cycles and at the end of each month Week 4 I do what I call a regeneration week, basically this is an easier week and this is where I will do my time trials in each of the disciplines to plot progress and to get a feel of where I am in terms of the plan.
Finally, a quick word on time management, where possible I will try and run or cycle to work and build that into the plan, or sometimes instead of driving to the shops I will take a rucksack and run there.
Anyway, had an idea, I will share with you in a future post, but before I do I want to think it over a bit more..must say I am quite excited about it..
speak soon ..David Ed Smith
Sunday, 29 September 2013
Ironman Crusade: Review of first 3 months
29th Sept 2013
Well 3 months of training draws to an end and already I am now thinking of the next 3 months which will lead me in to Christmas.
At the start of my training at the beginning of July I set some targets for the swim, cycle and run. I like to work towards target goals as I find it helps to keep me motivated. One of the challenges of setting targets is of course making sure they are realistic but also ambitious enough to keep you on your toes.
My targets were as follows:
Swim 400 metres under 7 minutes: my best time was in fact 7 minutes 7 seconds
Cycle a 30 km time trial (hilly route) in under 55 minutes 30 seconds: my best time was 54.26
Run a 5 mile (8km) (fairly hilly route) in under 37 minutes: my best time was 34.55
Overall, pleased with progress in cycle and run but of course recognise swim needs some attention
You may find it somewhat odd that for Ironman training my targets are in comparison to the rigours of Ironman very short in distance. The answer to this is two fold, firstly my mileage to date has been short as I wanted to work on speed and secondly I didn't want to set targets for long time trials as yet because my long duration training will start proper in the next 3 months. Also I will need to focus for the next 3 months on getting plenty of miles in the bank, particularly on the bike, where my training will be all about getting my endurance engine up to the required level.
The next 3 months training will take on a different look, namely: a longer weekly cycle which will see mileage gradually increase as the weeks pass, a new swim programme, which will focus on technique, building swim fitness and speed, details to follow. I don't intend to change much on my current run training other than increase the distance of my recovery run, I am acutely aware of the dangers of burnout and injury as a result of run training overload.
In terms of new targets I have set the following for the next 3 months (to end of December) I will take monthly time trials during my regeneration weeks to test my progress, my new targets are set as follows:
Swim 400 metres under 6 minutes 30 seconds (47 seconds under current PB)
Cycle a 30 km time trial (hilly route) in under 53 minutes (1 min 26 seconds under PB)
Run a 5 mile (8km) (fairly hilly route) in under 33 minutes 30 seconds (1 min 25 seconds under PB)
So tomorrow is a new dawn, it's a new day and I'm feeling good...
David Ed Smith
Well 3 months of training draws to an end and already I am now thinking of the next 3 months which will lead me in to Christmas.
At the start of my training at the beginning of July I set some targets for the swim, cycle and run. I like to work towards target goals as I find it helps to keep me motivated. One of the challenges of setting targets is of course making sure they are realistic but also ambitious enough to keep you on your toes.
My targets were as follows:
Swim 400 metres under 7 minutes: my best time was in fact 7 minutes 7 seconds
Cycle a 30 km time trial (hilly route) in under 55 minutes 30 seconds: my best time was 54.26
Run a 5 mile (8km) (fairly hilly route) in under 37 minutes: my best time was 34.55
Overall, pleased with progress in cycle and run but of course recognise swim needs some attention
You may find it somewhat odd that for Ironman training my targets are in comparison to the rigours of Ironman very short in distance. The answer to this is two fold, firstly my mileage to date has been short as I wanted to work on speed and secondly I didn't want to set targets for long time trials as yet because my long duration training will start proper in the next 3 months. Also I will need to focus for the next 3 months on getting plenty of miles in the bank, particularly on the bike, where my training will be all about getting my endurance engine up to the required level.
The next 3 months training will take on a different look, namely: a longer weekly cycle which will see mileage gradually increase as the weeks pass, a new swim programme, which will focus on technique, building swim fitness and speed, details to follow. I don't intend to change much on my current run training other than increase the distance of my recovery run, I am acutely aware of the dangers of burnout and injury as a result of run training overload.
In terms of new targets I have set the following for the next 3 months (to end of December) I will take monthly time trials during my regeneration weeks to test my progress, my new targets are set as follows:
Swim 400 metres under 6 minutes 30 seconds (47 seconds under current PB)
Cycle a 30 km time trial (hilly route) in under 53 minutes (1 min 26 seconds under PB)
Run a 5 mile (8km) (fairly hilly route) in under 33 minutes 30 seconds (1 min 25 seconds under PB)
So tomorrow is a new dawn, it's a new day and I'm feeling good...
David Ed Smith
Thursday, 26 September 2013
Ironman Crusade: The winter gloom is approaching
26th Sept 2013
Staying motivated during the English winter always presents a significant challenge. Although the winter here is fairly mild compared to some countries, its nonetheless, long, dark, damp, wet and dreary.
However, I am not going to take on a negative approach this winter, I intend to get out there and feel the cold wind and embrace the darkness. This is where the real work begins..
A few years ago I rented a small pretty cottage with an open fire and beams throughout the house. The cottage had no heating and temperatures during one winter plummeted to minus ten. We had heavy snow so I kept the fire going all day and night, the house reminded me of a small galleon with its beams and old creaking doors.
My sons loved the house it was very basic but incredibly cosy and inviting ,it dated back to the 18th century. I mention this because it made me realise that living like this makes you feel so alive, and this is why I shall be out there, come wind, rain or shine...
On another note my eldest Son announced out of the blue that one day he is going to win Ironman Hawaii....You know I didn't have to say much, maybe being the proud bias father that I am..I believe him!
David Ed Smith
Staying motivated during the English winter always presents a significant challenge. Although the winter here is fairly mild compared to some countries, its nonetheless, long, dark, damp, wet and dreary.
However, I am not going to take on a negative approach this winter, I intend to get out there and feel the cold wind and embrace the darkness. This is where the real work begins..
A few years ago I rented a small pretty cottage with an open fire and beams throughout the house. The cottage had no heating and temperatures during one winter plummeted to minus ten. We had heavy snow so I kept the fire going all day and night, the house reminded me of a small galleon with its beams and old creaking doors.
My sons loved the house it was very basic but incredibly cosy and inviting ,it dated back to the 18th century. I mention this because it made me realise that living like this makes you feel so alive, and this is why I shall be out there, come wind, rain or shine...
On another note my eldest Son announced out of the blue that one day he is going to win Ironman Hawaii....You know I didn't have to say much, maybe being the proud bias father that I am..I believe him!
David Ed Smith
Wednesday, 25 September 2013
Ironman Crusade: The search for Elysium
25th Sept 2013
I saw the film 'Elysium' the other week and it got me thinking.. Elysium originates from Greek mythology and the Oxford Dictionary definition is:
I saw the film 'Elysium' the other week and it got me thinking.. Elysium originates from Greek mythology and the Oxford Dictionary definition is:
via Latin from Greek Elusion (pedion) '(plain) of the blessed
I think we all search for something which we regard as a place or state of complete happiness and fulfilment. Do we ever get there? I suspect not because we have a natural tendency to never be quite satisfied.
What we really thrive on however, is the journey, the dream and the quest that is within all of us to venture into the unknown...You are probably thinking what has this to do with training for Ironman and has he gone completely mad!
Well I mention this because a few years ago when I said to myself that I was going to do an Ironman and I don't care how long it takes I just want to finish it. I was content at that time to achieve my goal, why then do I want to do it again. The simple answer is I want to give everything I have this time round to achieve the goal of completing an Ironman.
This leads me on nicely to the question of having the goal to finish or the goal of completing it in a certain time. I read somewhere that no matter what your level your primary goal should be to complete the distance. Its almost disrespectful and somewhat greedy to have a target time.
I would simply say this, for me, I would like to finish it and ensure that I leave no stone unturned in my quest to achieve that. Last time as previously mentioned I turned up with very little training or preparation and somehow managed to get round in just over 15 hours. I would like to see what can be achieved with training and the right application. If I complete it, and even better, complete it faster than my first effort then I will be delighted. However, something tells me regardless of the outcome I will continue in my crusade.
David Ed Smith
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