This week is the beginning of my Ironman journey and my plan is babysteps, especially for the first 4 weeks as I'm struggling to overcome a sacroiliac injury which has made my training broken and inconsistent and running hasn't even been on the agenda for 2 months. However with over a week spent doing 45mins of mobility work, stretching and general strengthning of the pelvic area I feel ready to try a run today so cross fingers!
I did devise a 20 week programe which I was convinced gave me the correct balance between maintaining some sort of social life aswell as training my ass off but this injury has disrupted things. So my new plan is to use the old plan as a guide but be flexible with when I do certain session. Also at the moment I think anything more than one run a week is too much for me and too much volume is also too much. Running and long rides are going to have to have a few days between and the 'inbetween' session are going to have to be short and high intensity. Strangelly it seems like I can handle HIT cycling fine but volume session make my pelvis a shambles the next day. However hopefully in a few weeks I will improve.
Basically this is my plan -
1) First 4 weeks will be rehab for the injury and an attempt at some easy short training session just to try and get some consistncey back. I'd have a guess at about 4 days training 3 off for now.
2) After 4 weeks I would like approx 12 weeks of base building where I will gradually build up some training and give me some sort of fitness back - May consist of 1 long ride, progressing (ish) as we go on, and the same with a run and swim and if I can I want one conditioning session in.
3) Then 4 weeks where I will try some of my longest rides and runs then the rest being speedwork to get sharp again.
4) Final 4 weeks taper where I shall do as little as possible just to keep me going. I would like to think I'll be down to about 4-5 days here as I know from experiance, less is more in the taper!
5)I'm going to training in 2-3week blocks with mini tapers as such on the 3rd or 4th week. This depends how I feel really and what I will have done in these blocks. Definitelly though I'm adament I don't want to get in to overtraining rut this summer like happened last year. I would rather be a bit under done than over as I'm sure staying motivated carries someone forward that extra few weeks alone.
Starting from this week I will post weekly training updates about what session I've done and how it's going on the journey to becoming an Ironman.
Finally, I have a rough plan of how I will train but as ever things will crop up, I will shuffle and change session if I would rather do one session than the other. So long as I'm heading in the rite direction and enjoying it I'm happy.
Goal - sub 12 hrs BUT mainly to get to the end!
Personal training blog as well as my own training and nutrition blogas lots of people have started asking me questions about my training and nutrition, how, why and when, what etc - il try and keep updates of training, nutrition and keep it open for any questions and advice. Also my training is not perfect and I'm always learning but it's just what I'm currently doing to live for the adventure and the next challenge!
Sunday, 11 March 2012
Thursday, 8 March 2012
Injury nightmare!
It's been a while since I've blogged, mainly because I've finally met an injury! I say this because since I started my endurance/fitness/competing/health interest or whatever you want to call it four years ago I've been lucky and had to have nothing longer than about a week off due to injury. I've run marathons, a couple of ultras, done 100+ mile run weeks, done a lot of high intensity training be it running/cycling or on the weights but had nothing major until now!
Since the first week in Januray I've not been able to run for more than 10mins and there have only been 3-4 of them, by last week I couldn't even run 200yds. Cycling has kept me sane as well as swimming but recently I've struggled in the pool due to the twisting motion of the pelvis and after 2 months of cross training have finally been told to stop completely and only work on rehab exercises and at best low intensity (disco weights/pointless weights) upper body weights for as long as it takes!
I know there is more important things in life but to me this is a serious downer - In to the 3rd month of injury and when you train day in day out the weeks suddenly become ridiculously boring.
On the plus side my Ironman Wales training doesn't start until April 16th so my best option is to work on rehabilitate my sacroiliac joint (pelvis area) over the next four weeks and slowly start getting stronger again!
On top of this I'm ridiculously motivated and am positive if I can string a good month together come May the I'll be well on my way to getting back to fitness!
One goal - become an Ironman! (even if I have to do it slower than planned)
Since the first week in Januray I've not been able to run for more than 10mins and there have only been 3-4 of them, by last week I couldn't even run 200yds. Cycling has kept me sane as well as swimming but recently I've struggled in the pool due to the twisting motion of the pelvis and after 2 months of cross training have finally been told to stop completely and only work on rehab exercises and at best low intensity (disco weights/pointless weights) upper body weights for as long as it takes!
I know there is more important things in life but to me this is a serious downer - In to the 3rd month of injury and when you train day in day out the weeks suddenly become ridiculously boring.
On the plus side my Ironman Wales training doesn't start until April 16th so my best option is to work on rehabilitate my sacroiliac joint (pelvis area) over the next four weeks and slowly start getting stronger again!
On top of this I'm ridiculously motivated and am positive if I can string a good month together come May the I'll be well on my way to getting back to fitness!
One goal - become an Ironman! (even if I have to do it slower than planned)
Monday, 13 February 2012
Minimum training but breaking PB's
Last week I just finished devising a 20 week Ironman programme which starts in May and runs until the Ironman itself in September. I've made it as suitable as possible to my current work load and tried my best to make it as adaptable to my life with making it a big part of my life BUT NOT LET IT TAKE OVER EVERYTHING!!
I'm not just saying this because I'm lazy or looking for excuses to train less. Anybody that knows me will say I train my absolute ass off so I'm not for excuses. I'm actually adamant that less can be more even for an event of this stature. Reasons being:
1) Last year I went through a faze of training 100miles a week of running. Granted I'd struggle to do that at the moment but looking back I was too tired for anything social with my mates and even if I did join in I'd be so ridiculously tired from all the training that I'd be a complete bore. During this time I ran a 2.59 marathon - I remember I was exhausted at the start line due to all the training so I have no doubt with LESS training but more quality I could get nearer 2.50.....and I'd have a life - 100%!
2) I was running 3-4 runs a week but all fast/tempo and upped it to 5-6 runs peaking at 50miles a week. A big drinking event was never far away and in this time I ran a 1.18 half marathon. That should make me a fair bit faster than a 2.59 marathon. This whilst only training 4 days a week and out most weekends where shoots of tequila, jagerbombs and the dance floor was never far away. I was trying less and beating PB's!
3) A more recent example is for cycling. October through to January I hardly went on the bike but I do remember doing a 2hr cycle and managing 32miles. This shortly after I'd been training huge, huge volumes at running as well as some long cycles in the summer and coming 5th in a 50mile ultra. Forward to yesterday....Since January I've had a turbo trainer and ALL my sessions up till yesterday have all been max intensity 30-45min session on the indoor bike. I swear there has been nothing longer on the bike. I've trained 5 days a week instead of 6 or even 7 last year, but ALL my sessions have been all out effort to such an extent that some of my sessions on the turbo trainer have had to be done with no one else around as they seem to worry if I'M 'OK'!
I've been on some ridiculous drinking weekends with my mates on my 2 days off since early December, the last was a trip to Dublin for the Ireland vs Wales rugby match where er literally drunk, sung, ate McDonald's flat out, pulled huge shapes on the dance floor and probably had less sleep over 3 days than we usually get in one night. Yet come the Tuesday I had a hunger like I NEVER had last year when I was training 24/7 and all week performed some brilliant training session which ended yesterday in me trying the same 2hr cycling course I did last year when I got 32miles....Yesterday I got 38miles in 2 hrs on the same route!!
The best attitude I've ever switched to is not letting training take over all my life just be a great part of it and in turn I'm putting in some brilliant sessions, arguable the best ever. I've developed the ability to be able be able to find that 'switch off' button but when it's been time to cross that white line training wise I have in a big way lately.
4) Like I mentioned earlier that ability to be able to switch off that I seem to have been able to do in the last 6 months is benefiting me a lot and it's something I'm passing on to all my clients. Last year training wasn't fun but I just couldn't switch off so I kept going and going. People would say, 'Look how much he is training - he must be in ridiculous shape'. First off I will never be in 'ridiculous shape', I'm just someone who loves fitness and reaching goals that may be too far for me, I'm no pro how ever hard I train and neither is 95% of people who let training BE there life instead of be a big chunk of there life, people are almost afraid to cut back. My secret to being able to break PB's despite training less being way more relaxed with my nutrition is the fact that every time I put on my trainers, get on the bike or line up a big lift I'm loving it as much as I ever have!! I'm 100% this is all down to the fact I've learned to switch off and stop getting worked up about something that is sort of important but sort of not important at all!
Happy Training - Go hard or go home :)
I'm not just saying this because I'm lazy or looking for excuses to train less. Anybody that knows me will say I train my absolute ass off so I'm not for excuses. I'm actually adamant that less can be more even for an event of this stature. Reasons being:
1) Last year I went through a faze of training 100miles a week of running. Granted I'd struggle to do that at the moment but looking back I was too tired for anything social with my mates and even if I did join in I'd be so ridiculously tired from all the training that I'd be a complete bore. During this time I ran a 2.59 marathon - I remember I was exhausted at the start line due to all the training so I have no doubt with LESS training but more quality I could get nearer 2.50.....and I'd have a life - 100%!
2) I was running 3-4 runs a week but all fast/tempo and upped it to 5-6 runs peaking at 50miles a week. A big drinking event was never far away and in this time I ran a 1.18 half marathon. That should make me a fair bit faster than a 2.59 marathon. This whilst only training 4 days a week and out most weekends where shoots of tequila, jagerbombs and the dance floor was never far away. I was trying less and beating PB's!
3) A more recent example is for cycling. October through to January I hardly went on the bike but I do remember doing a 2hr cycle and managing 32miles. This shortly after I'd been training huge, huge volumes at running as well as some long cycles in the summer and coming 5th in a 50mile ultra. Forward to yesterday....Since January I've had a turbo trainer and ALL my sessions up till yesterday have all been max intensity 30-45min session on the indoor bike. I swear there has been nothing longer on the bike. I've trained 5 days a week instead of 6 or even 7 last year, but ALL my sessions have been all out effort to such an extent that some of my sessions on the turbo trainer have had to be done with no one else around as they seem to worry if I'M 'OK'!
I've been on some ridiculous drinking weekends with my mates on my 2 days off since early December, the last was a trip to Dublin for the Ireland vs Wales rugby match where er literally drunk, sung, ate McDonald's flat out, pulled huge shapes on the dance floor and probably had less sleep over 3 days than we usually get in one night. Yet come the Tuesday I had a hunger like I NEVER had last year when I was training 24/7 and all week performed some brilliant training session which ended yesterday in me trying the same 2hr cycling course I did last year when I got 32miles....Yesterday I got 38miles in 2 hrs on the same route!!
The best attitude I've ever switched to is not letting training take over all my life just be a great part of it and in turn I'm putting in some brilliant sessions, arguable the best ever. I've developed the ability to be able be able to find that 'switch off' button but when it's been time to cross that white line training wise I have in a big way lately.
4) Like I mentioned earlier that ability to be able to switch off that I seem to have been able to do in the last 6 months is benefiting me a lot and it's something I'm passing on to all my clients. Last year training wasn't fun but I just couldn't switch off so I kept going and going. People would say, 'Look how much he is training - he must be in ridiculous shape'. First off I will never be in 'ridiculous shape', I'm just someone who loves fitness and reaching goals that may be too far for me, I'm no pro how ever hard I train and neither is 95% of people who let training BE there life instead of be a big chunk of there life, people are almost afraid to cut back. My secret to being able to break PB's despite training less being way more relaxed with my nutrition is the fact that every time I put on my trainers, get on the bike or line up a big lift I'm loving it as much as I ever have!! I'm 100% this is all down to the fact I've learned to switch off and stop getting worked up about something that is sort of important but sort of not important at all!
Happy Training - Go hard or go home :)
Saturday, 21 January 2012
Minimum Ironman Training (in my eyes!)
The more I read up on Ironman things and the more days I spend on the bike (max of 1hr a time) I honestly think that if your goal is to 'complete' an Ironman then it can be done in 2-3months, providing your fairly fit already.
For the last 3 weeks all I've done is High intensity cardio sessions lasting between 20mins and an hour with one run being about 1hr 15. Through getting in quality training sessions and no 'junk sessions' I'm finding me improving through much much less volume!
I'll admit these sessions were pushing it until I literally had to slump over the turbo trainer in exhaustion (yes I've done my last 18 rides on the turbo!) and off just two runs a week have seen me doing 12mile runs at 6.30m/mile which is faster than I was doing them when I did a sub 3hr marathon and running 80-90mile weeks!!
Some of my sessions have been brutal but with making them high intensity I've managed to see definite improvements with much less volume!!
Volume I find takes over my life - not only is it time consuming but it leaves me exhausted and unable to move from the sofa without a bit of a moan. I know from experience how essential volume is for things like ultras and Ironmans but I honestly think before 2-3 months out of Ironman Wales I don't need to do any runs over about 15miles, cycles over about 50 and swims over 1hr. I'm doing a half Ironman early June and up until then no cycles will be over 50miles and swims over 45mins, that's not to say I wont be training hard. Some of the hardest session I've done in a long time have been the last couple weeks.
E.g. This session on the turbo trainer - 7 sets of 5min hard, 1min recovery, 1min flat out, 1min recovery x 7. It was brutal but in an hour id done a much harder bike session than some would do in 3 hours.
I've also realised the importance of rest and when I say rest I mean a complete switch off from eating well and training 1-2 days a week! Until I have to sacrifice social events for long rides followed by long runs (2months before) then I'm adopting a high intensity only policy then cramp up the volume after the half Ironman, which I belive with a bit more swimming I can do now maybe not to the standard I'd like but definitely finish it.
However it's all swings and roundabouts - last year I swore by high volume and now I'm swearing by high intensity! Truth is the maybe the reason I'm pushing out quality sessions of late is because I built up that endurance base last year and the fact I'm shocking my body with high intensity stuff is just keeping me improving. With that said I know I'll need volume but to do it now like I've heard people suggest is just too much, it will lead to burn out and lack of motivation.
I'm going to leave it 2-3months prior before training specifically for the Ironman. To a point I'd rather be underdone than overdone! So long as I'm chasing the p.b's and enjoying the volume then the improvements and main goal of nailing the Ironman will be in sight!
I asked someone what they thought minimum Ironman training was?
The reply 'Once your confident you can make it then you've done enough, the rest is just improving the level'
For the last 3 weeks all I've done is High intensity cardio sessions lasting between 20mins and an hour with one run being about 1hr 15. Through getting in quality training sessions and no 'junk sessions' I'm finding me improving through much much less volume!
I'll admit these sessions were pushing it until I literally had to slump over the turbo trainer in exhaustion (yes I've done my last 18 rides on the turbo!) and off just two runs a week have seen me doing 12mile runs at 6.30m/mile which is faster than I was doing them when I did a sub 3hr marathon and running 80-90mile weeks!!
Some of my sessions have been brutal but with making them high intensity I've managed to see definite improvements with much less volume!!
Volume I find takes over my life - not only is it time consuming but it leaves me exhausted and unable to move from the sofa without a bit of a moan. I know from experience how essential volume is for things like ultras and Ironmans but I honestly think before 2-3 months out of Ironman Wales I don't need to do any runs over about 15miles, cycles over about 50 and swims over 1hr. I'm doing a half Ironman early June and up until then no cycles will be over 50miles and swims over 45mins, that's not to say I wont be training hard. Some of the hardest session I've done in a long time have been the last couple weeks.
E.g. This session on the turbo trainer - 7 sets of 5min hard, 1min recovery, 1min flat out, 1min recovery x 7. It was brutal but in an hour id done a much harder bike session than some would do in 3 hours.
I've also realised the importance of rest and when I say rest I mean a complete switch off from eating well and training 1-2 days a week! Until I have to sacrifice social events for long rides followed by long runs (2months before) then I'm adopting a high intensity only policy then cramp up the volume after the half Ironman, which I belive with a bit more swimming I can do now maybe not to the standard I'd like but definitely finish it.
However it's all swings and roundabouts - last year I swore by high volume and now I'm swearing by high intensity! Truth is the maybe the reason I'm pushing out quality sessions of late is because I built up that endurance base last year and the fact I'm shocking my body with high intensity stuff is just keeping me improving. With that said I know I'll need volume but to do it now like I've heard people suggest is just too much, it will lead to burn out and lack of motivation.
I'm going to leave it 2-3months prior before training specifically for the Ironman. To a point I'd rather be underdone than overdone! So long as I'm chasing the p.b's and enjoying the volume then the improvements and main goal of nailing the Ironman will be in sight!
I asked someone what they thought minimum Ironman training was?
The reply 'Once your confident you can make it then you've done enough, the rest is just improving the level'
Sunday, 15 January 2012
Everything in moderation!
Yesterday I got back on the scales for the second time and It was a disappointing loss of 0.5kg, I'm now 77.1KG.
This week has reminded me so much of why I hate 'diets'. I usually swear by the everything in moderation method which suits me fine and to be honest just makes everything more relaxed and in turn makes me feel better. Meaning it's doing the job.
What I do usually is base my eating around whatever grown, lived or been planted but if I fancy a pizza, takeaway, chocolate etc occasionally I just have it. I'll admit I'm lucky and enjoy scoffing myself with bowls full of veg, salad, meat and fish so most it's what I eat. However since new year, probably as a sort of detox type thing after xmas I decided to go paleo + oats and milk because after a couple months of very little training put on 7kg.
With the goal being 73kg by March 11 when I do a marathon I have plenty of time. My fitness levels and the fact that when I'm in full force I'm training a fair bit means that unless I completely go off the rails with my eating my weight should naturally drop down a bit.
Even though I love the idea of the paleo diet and do base my eating on it, having rules about food is simply bollocks! By Wednesday I was really craving a BIG meal which tells me that for the amount of training I've done last couple weeks, the paleo way is to low calorie and too low in sugar (after a 15mile run or 2hr bike session, I really want sugar!!).
I held out Wednesday, Thursday I was craving stodge even more, this only happens when I decide to go strict with the eating, which again reminds me why I hate diets and rules in eating. Over a cup of tea I demolished half a box of celebrations, half a bag of peanuts then got myself a 12'' pizza! Fuel (food) had not tasted so good in a while. That was it, I'm not doing that again, I'd rather eat what I want in moderation than feel tired through the low calorie and then explode with some sort of monster eat.
I'm still on the project of getting back to 73kg's for this marathon but if it doesn't happen it really doesn't matter. So this weeks weight in (Sat) will be through healthy BALANCED eating along with my triathlon training.
In addition Friday I ran a hilly 12mile at 6.36 min/mile which is faster than when I did the sub 3hr marathon! I no way would have done that good a training session if I would have stuck to the paleo i.e. not fuelled up that Thursday.
If I'm classed as an endurance 'athlete' (which I beg to differ) then diets are a no go unless your training drops the same time or your just doing it for 1-2 weeks as a last bit of cutting before an event. It's got to be the moderation attitude.
This week has reminded me so much of why I hate 'diets'. I usually swear by the everything in moderation method which suits me fine and to be honest just makes everything more relaxed and in turn makes me feel better. Meaning it's doing the job.
What I do usually is base my eating around whatever grown, lived or been planted but if I fancy a pizza, takeaway, chocolate etc occasionally I just have it. I'll admit I'm lucky and enjoy scoffing myself with bowls full of veg, salad, meat and fish so most it's what I eat. However since new year, probably as a sort of detox type thing after xmas I decided to go paleo + oats and milk because after a couple months of very little training put on 7kg.
With the goal being 73kg by March 11 when I do a marathon I have plenty of time. My fitness levels and the fact that when I'm in full force I'm training a fair bit means that unless I completely go off the rails with my eating my weight should naturally drop down a bit.
Even though I love the idea of the paleo diet and do base my eating on it, having rules about food is simply bollocks! By Wednesday I was really craving a BIG meal which tells me that for the amount of training I've done last couple weeks, the paleo way is to low calorie and too low in sugar (after a 15mile run or 2hr bike session, I really want sugar!!).
I held out Wednesday, Thursday I was craving stodge even more, this only happens when I decide to go strict with the eating, which again reminds me why I hate diets and rules in eating. Over a cup of tea I demolished half a box of celebrations, half a bag of peanuts then got myself a 12'' pizza! Fuel (food) had not tasted so good in a while. That was it, I'm not doing that again, I'd rather eat what I want in moderation than feel tired through the low calorie and then explode with some sort of monster eat.
I'm still on the project of getting back to 73kg's for this marathon but if it doesn't happen it really doesn't matter. So this weeks weight in (Sat) will be through healthy BALANCED eating along with my triathlon training.
In addition Friday I ran a hilly 12mile at 6.36 min/mile which is faster than when I did the sub 3hr marathon! I no way would have done that good a training session if I would have stuck to the paleo i.e. not fuelled up that Thursday.
If I'm classed as an endurance 'athlete' (which I beg to differ) then diets are a no go unless your training drops the same time or your just doing it for 1-2 weeks as a last bit of cutting before an event. It's got to be the moderation attitude.
Wednesday, 11 January 2012
Cheat Pizzas!!
Almost time for the 2nd weight in (Friday) since opting the eating whats grown, been planted or lived attitude and today sums up why I don't really like diets! I've been craving some stodge big time today, fatigued from work and some very intense training sessions but 'diets' have rules which if can cause serious binges and a huge spike in the calories if your watching what your eating. Thus despite the fact that eating, basically paleo with oats and milk is something I pretty much do most of the time being a 100% strict is too much and drives you insane as well as in my opinion can effect your social life because all the time it's too much (that's my opinion).
What I've opted is to allow myself either a cheat day or 3 cheat meals a week and also if I'm going to ballistic at any point because I fancy something I just have it then get back on the horse.
Today I was saved by the freezer and a very big rectangle pizza!! A very very needed boost and in my eyes important that I had it. I'm fuelled up and ready to continue the good work.
With a 13mile run on the cards Saturday they may be another one of these pizzas on the way but depends how I feel.
I'm excited for the weight in Friday, I'm not a 100% I've stripped much body fat this week but we'll see.
So last week 77.5kg, if I'm around the 76.5 Friday I'll be delighted. Ultimate goal is to get back to 73kg by the Blackpool Marathon which should be a good laugh.
What I've opted is to allow myself either a cheat day or 3 cheat meals a week and also if I'm going to ballistic at any point because I fancy something I just have it then get back on the horse.
Today I was saved by the freezer and a very big rectangle pizza!! A very very needed boost and in my eyes important that I had it. I'm fuelled up and ready to continue the good work.
With a 13mile run on the cards Saturday they may be another one of these pizzas on the way but depends how I feel.
I'm excited for the weight in Friday, I'm not a 100% I've stripped much body fat this week but we'll see.
So last week 77.5kg, if I'm around the 76.5 Friday I'll be delighted. Ultimate goal is to get back to 73kg by the Blackpool Marathon which should be a good laugh.
Saturday, 7 January 2012
First weight in since the cutting started....
I plan on weighing myself weekly, however i got on the scales on December 28th and I weighed 79kgs.....basically deep down I'm a vain bugger and even tho 79 is fine, I want to get the abs back (one of the fundraising events for my R.N.L.I Ironman mission is a topless calendar with my mates ha ha ha, I don't think I've ever had to do so little persuading!!!) and I always found that when I've been around the 72kg mark my fitness/performance has been at it's best. With a marathon coming up in a mear 7 weeks since re-starting training again, half ironman and the big Ironman I want to be at my best soon!
What hasn't helped but I don't regret one bit as it was the funniest few days in a while was a 3 day bender in Edinburgh over new year. They definitely know how to celebrate New Year!
Since then I've been back eating pretty much the way I do when it's training time - Anything that's lived, grown or been planted and except for one bagel and soft cheese I've stuck to it well. The plan is 1-3 meals a week treats e.g. takeaways or an unhealthy option.
Anyway weighed in at 77.5kg today, I was pleasantly surprised and on top of this I've put in some cracking training sessions. BOOM, its on the way back in style!!
Training wise this week I've done 2 runs one being a tough 10miler, a cross fit session and about 4 sessions on the turbo trainer - they've all been intense which I'm convinced is the key to getting leaner as well as improving performance, I'm doing a fraction of what I was last summer and to be fair, I've done no Junk session - if I've not been fresh I've rested when I've trained I've pushed it very hard. Despite partying most weekends over the last 8 weeks I'm not far off where I was last summer and think I could surprise myself come the Blackpool Marathon even tho I'm only running twice a week, one long run and one flat out run. Maybe beating my 2.59 is beyond me but I really don't know and I'm only running 2 times with the rest being cycling!
Anywere there we go - week one - 77.5kg a drop of 1.5kg in 10 days. Decent start :)
What hasn't helped but I don't regret one bit as it was the funniest few days in a while was a 3 day bender in Edinburgh over new year. They definitely know how to celebrate New Year!
Since then I've been back eating pretty much the way I do when it's training time - Anything that's lived, grown or been planted and except for one bagel and soft cheese I've stuck to it well. The plan is 1-3 meals a week treats e.g. takeaways or an unhealthy option.
Anyway weighed in at 77.5kg today, I was pleasantly surprised and on top of this I've put in some cracking training sessions. BOOM, its on the way back in style!!
Training wise this week I've done 2 runs one being a tough 10miler, a cross fit session and about 4 sessions on the turbo trainer - they've all been intense which I'm convinced is the key to getting leaner as well as improving performance, I'm doing a fraction of what I was last summer and to be fair, I've done no Junk session - if I've not been fresh I've rested when I've trained I've pushed it very hard. Despite partying most weekends over the last 8 weeks I'm not far off where I was last summer and think I could surprise myself come the Blackpool Marathon even tho I'm only running twice a week, one long run and one flat out run. Maybe beating my 2.59 is beyond me but I really don't know and I'm only running 2 times with the rest being cycling!
Anywere there we go - week one - 77.5kg a drop of 1.5kg in 10 days. Decent start :)
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