A little setback!

Breaking with tradition and posting a slightly larger image this time! Yes, that is my ankle... set out yesterday morning for a 12k run, past Bruma and up the back of Sylvia's Pass, was about 3,5k from home when I ran over a rock that gave way and WOW all I could think was 'Ironmen don't cry!' well at least not until race day.

Spent the day icing it, taking a few anti inflammatory tabs and rubbing on the gels. Tomorrow is physio at 8:30 and I can only hope that Jane the magician can come up with something. Maybe this is Gods way of making sure I do more pool time. So watch this spot for details and I will keep you all updated. I would still like to do the 21k planned for Sept 9th but all depends on how quickly I am back on the road.

Hope you have all had a good weekend and I am back to my couch to watch Man City take on Man U (City leading 1-0) at the moment and then, hopefully, to watch Liverpool beat Chelsea. That would be a great end to a pretty sore weekend.

Time is fleeting, madness takes its toll

Those immortal words are from the Rocky Horror Picture Show [Circa 1975] and both parts are ringing in my ears. Time is flying and as far as 239 or so days seems it is just around the corner. Luckily their are 20 Million 690 Thousand 325 make that 324, 323, 322 ... Seconds to Ironman 2008.

I reckon if I spent every second of that in the pool I will be ready! Swimming is not my strong point. The weekend is upon us and the weather is warming up, so I suppose the excuses are starting to sound a little silly. Had a few good sessions, long spins, short fast runs and some strange gym work. Amazing how different it is when you are forced to do the exercises properly. Doesn't help posing with big weights if you are not lifting them properly.

Out for dinner, up early for along run and then watch a bit of sport. Liverpool vs Chelsea this weekend and I hope for a change it is a great start to the season for Liverpool. If they win I am sure you will hear about it here, if not... we shall see.

As you may notice I just discovered the 'justify' button to neaten up my blogs, maybe I'll even remember it next time... maybe not, I am turning 46 in a few weeks time.

Bedford Cycles Rules

For some reason Shayne at Bedfordview Cycles doesn't have a website (I have been trying to convince him) so I can only give you a number you can call. South Africa 083 559 6446

Shayne and his team are cycle mad, clued up and always willing to go the extra mile. Once you have stumbled upon this little shop with a few bikes, some great Orca kit and a few spares you might never go anywhere again. No, it is not he selection that does it, it is the service and the interest. Shayne makes me feel like I am his most important customer and there is nothing he wouldn't do to see my crossing the line safely next April. So pay them a visit and tell them Mike sent you from his blog.

Got the stickers today and placed them on the bike. Needs to be sprayed and polished and then rebuilt. Got some new Rotor Cranks from Ivan (he will have to be the subject of a whole other posting!) and can't wait to see the bike. I will be pimping my site with pictures of it soon.

Had a great gym session this morning and got in a spin later on. Running 7 or 8 with a few guys at 5:30am tomorrow so a good nights sleep will certainly be in order.

242 Days And Counting

I was a little stiff after the 10k on Sunday, serves me right for not training for the week! In my 20s I could take off 6 months and not notice it, in my 30s I could take off 6 weeks and only notice it a bit BUT in my 40s if I take off 6 days I am in trouble! Hey, it's not easy growing old. By the way my 46th birthday is on September the 3rd, so if you wanna make my day go to the TTMAD WEBSITE and pledge some money for The Smile Foundation.

Mondays are, I am relieved to say, traditional rest days. Well not quite a rest day there is still the swimming to do. I am quietly optimistic that the swimming will come right and I just keep practicing my drills and increasing the distance in the pool. 3,8k still seems like a looooooooooooooooooooong way, and that is probably because it is!

Met yesterday with the 'two crazy chicks', the ones who have done about 10 000k on their bikes over the last three years. That's right, just the two of them, their Jack Russells in baskets in the front and a sense of wanting to do something. Amazing story, we are helping them put together some presentations and a website, in the mean time HERE is a link to one of their blogs, you can follow the rest from HERE. So next time you are feeling a little tired or lethargic, get hold of Maria or Liani and be inspired. When they ask me how the training is going and I have been a little slack, waves of guilt flow over me! Next time I reckon I will just bull shit them and hope they haven't been reading the blog.

Great End to a Lousy Week

With 244 days 18 hours and about 44 minutes to go, I needed a little boost, something to get me out of the lethargy of the past few days. A 10k race at Old Eds was just the trick.

Joined a few mates for a leisurely 10k through Melrose and Houghton. Nice route a few long slow ups and downs and we did it together in 63min. Kept my heart rate around 150 with the occasional peak to 180 on the hills but quite satisfied.

This was exactly what I needed to get out of my 'slump'. Remember Jane leaves in a few weeks time and if you haven't visited www.ttmad.com please do and make a pledge. And while you are at it, send it to anyone who might be able to help us. Just a rand or two a km can make a really big difference.

Looking forward to a great weeks training...

Call off the search! I am back.

What a week, and I can't even talk about it... YET! One of these days I will spill the beans. This has been one of those trying times, one of those weeks that they were speaking about when they came up with the Chinese curse "may you live in interesting times"... this was them!

Oh enough moaning already, are you an Ironman or what? Training, blogging, writing, eating, sleeping took a bit of a back seat this week but tomorrow is the weekend and I plan to enter it with renewed vigor and determination. I suppose I never really understood the challenges of balancing a life, a job, a family and training for Ironman.

I have new respect for amateur athletes, that is not to say I don't respect the professionals it is just the ability to balance everything that is such a challenge. So to all of you out there struggling to balance all the aspects of your life, you are not alone. Don't lose faith just keep plugging away. With about 246 days to go I think I am still going to learn a LOT of lessons.

Look out for the daily blog and the daily training log, they are officially back.

PS Don't forget to visit TTMAD.COM we have secured about R7000 in pledges so far and Jane is leaving for the Alps in a few weeks time.

254 Days And Counting

Ever been to a biokineticist? Great for the body... really crap for the ego! I mean there I was thinking I was in good shape, strong, an Ironman in training, and in a few minutes I am this self conscious, nervous, sniveling wreck. I mean all she did was ask me to sit up straight, hold onto a couple of lightweight plastic balls and breath correctly!

"Your quads are a little week, your calves are under developed, you don't use your core muscles very well do you? Your upper back has been neglected, you don't stretch enough, wow you need work!"

You know who you are, you destroyer of egos! But you are probably right, 254 days from now I will be thanking you. Doesn't mean I can't curse you in the mean time. So if you wanna find out where you really stand or more importantly HOW you really stand visit the Marque De Sade at Xtreme Fitness in Village Walk and let them take you through the paces.

Stickers are being made for the bike and hopefully the rebuild will be done soon and I can get on the road. It is warming up nicely at the moment. Pool sessions are still a grind for me, still my big worry, but I will keep doing them and trust the process. Gotta try and put in some serious distance this weekend! Or at least some Loooooooooooong spinning sessions while I wait for the bike.

A Very Sad Day Indeed

This is the one posting I never wanted to make! Yesterday at about midday, My Kuzz passed away. He was shot senselessly in a high-jacking just over three weeks ago and after fighting and fighting he suffered a setback on Saturday when he picked up an infection and passed away yesterday.

He was my cousin and my friend and we shared a very close bond. He was a close friend of Heidi's and a very special uncle to my girls. We will all miss him terribly. Mike was larger than life, had a very strange sense of logic and an extremely dry sense of humour. You simply could not forget him if you met him and everyone has a 'story' about Big Mike.

My thoughts today are with his mom. We have all heard that children are supposed to bury their parents but parents are not supposed to bury their children. I wish I had some words of comfort, wisdom or understanding but nothing seems appropriate. To his brothers I can only say that there is no logic or reasoning and my thoughts and prayers are with them and their families. And what about prayer, well I certainly pray they all find the peace and understanding or maybe just some semblance of acceptance but most of all I pray for this country.

Now I have been directly touched by the senseless violent crimes we all live with everyday and I have seen the devastating effect it has on those around me. I have no immediate solutions to offer and I do not wish to even try and turn this blog into a one man crusade but to all those in power and all those in control... STOP THE KILLINGS!

So when I cross the line in two hundred and fifty something days, Big Mike you will be in my thoughts and in my heart and I am sure the words that you would have spoken will be in my mind... "Kuzz, what the hell are you doing?"

257 Days And Counting

Some pretty decent training today. Managed to do over an hour of high intensity spinning and about 35 minutes in the pool. I need to get back on the road (on my bike) but they are having trouble making the stickers for TTMAD for the bike.

I am looking forward to getting some long miles done and Ivan has lent me an indoor resistance trainer and some videos to simulate the road on these cold mornings. One of them traces the road from George Airport to Mosselbay and although I never did it on a bicycle, I covered it many times on my Harley and by car en route to Cape Town. It is a bit of a trip down memory lane.

Work has been good but the end of month always seems to sneak up on me. Hope you have all visited TTMAD website and PLEASE pass the link on to others who are interested. I need to collect the profiles of all those who agreed to tri and a make a difference.

259 Days And Counting

The big news today is The TTMAD WEBSITE IS LIVE! I found a great website called freewebs.com and it took me a couple of hours to complete an entire website, publish it and put it live!

I had formulated what I wanted some time back so all that was required was time and testing. I have included a pledge page, a sponsors page, a visitors book... the works.

So as long as you don't mind having a website that looks like one of the 17 Million they claim to have built, it is a great start. Please follow this LINK to the site, I will be moving it to ttmad.com shortly.

Went to a Barmitzvah today so I know it is a piss poor excuse but training didn't happen. I suppose I could put it down to carbo loading but I don't think anyone will buy that. Bit of rough news today was hearing that my cousin Mike, the one who was shot in a high-jacking 3 weeks ago has developed an infection. I will go past tomorrow and as always my thoughts are with him and his family.

I really do believe that I will sit down with him one day and go through all these posting, and please G-d he will see me finish Ironman. Please visit TTMAD and let me know what you think, you can use the contact details there or leave a message in the visitors book. Mine is the only profile up at the moment but I will be contacting everyone during the week to get their information.

Me, I am off to the Barmy party now so more 'carbo-loading'. Enjoy the weekend everyone!

262 & 261 Days And Counting

Oh Shit, missed a day! (You can stop laughing now!) Lucky it was just a days blogging and not a days training. Been real busy as we head to the end of the month and if I could just turn this 'busy' into 'money' life would be dandy.

Plenty of meetings this week including one with Talisman Tool & Plant Hire. They are a South African based tool hire company that has franchises successfully throughout South Africa and they have invited me to speak to their franchisees at their annual conference in September. Ag shame, they couldn't find a REAL speaker! Well one thing I can assure them, things will be a little different from the next day.

I am gonna speak to them about the importance and value of brand and branding. So maybe a few laughs a few shocked faces and just maybe a few people looking at their company a little differently. I have never thought of myself as a motivational speaker (no standing on chairs or hugging or shouting 'amen') but maybe inspirational enough to make a difference. Time will tell.

Trying to work exactly to the Triangle Sports Program and this means time in the seat, time on my feat and time in the pool. The pool sessions are strange because I am trying to work on form first and distance next but don't want to be left too far behind.

Need to get in a long run tomorrow and a long bike ride on Sunday BUT my bike is still at the shop and that means extended spinning. Just a gentle reminder to those that have promised to comment on this blog... I AM STILL WAITING!

263 Days And Counting

I have been at it for almost a month now, some days it feel like a great start and other days I feel like I am going backwards. Spent the day in a strategy session today with a non-profit organisation called Women In Finance. I will never do justice by trying to describe what they do, so best you visit their website here. It was a long full day and unfortunately I missed my training session today.

So I will have to make it up at some stage soon. Strange when you start out you are so sure you can ALWAYS find the time to train but reality bites and you realise there are just going to be those days. Better make sure they are few and far between.

The good news is that TTMAD website is live, still missing a LOT of information but the design and functionality is there. Take a quick peak and feel free to send me your comments on it. Any suggestions will be appreciated. I hope to complete the content this weekend and make it official from early next week. I am not entirely happy with the way the colours are working together and we will sort through all that soon.

PS Happy training and thanks for visiting!

264 Days And Counting

Did you ever try to run for 1 hour and 10 minutes on a treadmill? To use a choice Afrikaans expression it is Kak. Well I have to learn to run at a lower heart rate for a longer distances so this is how I am going to teach myself. Sorta like a punishment for running too fast on the road.

Had a bio-kinetic assessment today and think my wife needs to visit 2nd-Hand-Husbands.Com wow I felt like an old man who couldn't bend or anything. Turns out I am a little out of alignment and need to start working on some core muscle strength. Well Jane did warn me. So I am gonna put in a little extra time in the gym for a while to build this up again.

I think the big mistake I made was stopping the strength training when I started the distance training thinking it may give me muscle I didn't want to carry. Turns out... I need it! So back to gym it is.

As for todays training it was an hour and ten minutes on a treadmill keeping my pulse under 150.

265 Days And Counting

Monday... kinda a rest day with a swim thrown in for good measure. Felt a little guilty that I hadn't run yesterday so hardly earned the rest day, but I know I will pay for it!

Had my first swim session today, spent about 45 minutes in the water. Did some TI (Total Immersion) Drills to warm up and followed the program. The swim will be challenging and I think my fear of swimming in a crowd and the sea will be the biggest challenge. James from Triangle assures me the swim is the easy part (this year the swells & currents were the big problem so they have moved the date out a bit)

Physio went well and Jane is a magician, if you need a physiotherapist drop me a mail and I will send you her details. She is also a nutter and that is a whole other story. She will be running in a race across the Alps in about 5 weeks and will be covering about 200k in 10 days. I will post the full details here and on the TTMAD Website shortly. Signed up for the hosting today and gave Siviwe most of the content so we should be live by Thursday!

I am not certain if this is the correct logo or even if this is the correct link (Click Here) if not I am certain she will let me know and I will correct it. So I suppose the nice thing about Ironman is it maybe late at night but I will eventually be sleeping in a comfortable bed in a nice hotel in Port Elizabeth that night. (PS I have booked in at The Kelway Hotel)


Today
Weight 71,9 Kg
Height 172 cm

Run
Distance:
Time:
Heart Rate:


Cycle
Distance:
Time:
Heart Rate:

Swim
Distance: About 800m
Time:
Heart Rate:

266 Days And Counting

So this was it! My last weekend day off, it was my niece's birthday party and I officially used up my last free weekend day to relax a little. With 266 days to go and a lot of miles to get in I thought this might be the last chance and I took it.

My back should be back by the end of the week so hopefully next weekend I will be on the road. Have physio tomorrow morning and although I have had no knee pain, the inside of my calves do stiffen up after two days running in a row.

Anyway Jane is great and I am sure she will sort it out and give me some exercises for it. So back to work and back to training tomorrow and of course back to school for Sasha who has just finished three weeks of holidays.

267 Days And Counting

It is strange changing your training routine, the bottom line is I need to realise that I am NOT training for a fast 10k run but for a race that will probably take me in the region of 15-16 hours!

So that means training for considerable longer at much lower intensity for starters. Spent about 1,5 hours on the spin bike a gym today and maintained a heart rate between 120 and 150 bpm. Usually I would have been out of the saddle pushing like crazy but I have decided to trust the process.

Tomorrow I will do an early spin class and a run if I am up in time or a slightly longer run at home if I sleep in a bit... hey give me a break it's Sunday!


Today
Weight 71,6 Kg
Height 172 cm

Run
Distance:
Time:
Heart Rate:


Cycle
Distance:
Time: 90min
Heart Rate: Around 145

Swim
Distance:
Time:
Heart Rate:

268 Days And Counting (Fame At Last! But alas no fortune as yet.)

Just when I started to think I was the only one reading my own blog, I received a letter today from Arthur Preston an Independent Lifestyle Consultant who runs his own blog called Online Trek A Journey Through South Africa. And he kindly selected me as his New Blog of the Week.

Thanks Arthur!

Went for the follow up on my assessment and am very pleased with the results. Not too shabby for an old man. I won't bore you with all the details but all is well and I am Good To Go (or is that Go4Good?) Well the only surprise was being told NOT to lose any more weight yet and to train a little less and put less strain on my old bones for a while. Need to keep my heart rate below 150 for the first 6 weeks or so.

Managed to sneak in a quick spin today so 40 min on the bike it was. Tomorrow it is into the pool and a long slow run for me.

Met again with Liani and Maria (the two crazy ladies that have cycled across the whole country) and we are getting together next week to start planning their next trip. And you think I'm a little crazy?


Today
Weight 71,6 Kg
Height 172 cm

Run
Distance:
Time:
Heart Rate:


Cycle
Distance:
Time: 40min
Heart Rate: Around 145

Swim
Distance:
Time:
Heart Rate:

269 Days And Counting

It arrived! The training schedule from Triangle, that is. Doesn't look too bad in the beginning, in fact a little less than I have already been doing to start, BUT towards the end it gets scary!

Oh well, in for a penny in for a pound!

I will have to start swimming regularly and working specifically to the program. I need to see how the rebuild on my bike is going so that I can get on the road asap. Will continue on the spin sessions in the mean time.

Crazy day today and I think the I might only get in a light spin session when I return from Pretoria this evening. So no training to report as yet... will fill it all in again tomorrow.

270 and 271 Days And Counting

Spent the last few days in the Drakensberg Mountains after speaking at a Cafe Dulce Conference. Spent a bit of time with no internet access, which is very strange for me. Went on line using GPRS but it is slow and tiresome so I decided to combine the last two days.

Conference was great, they are a wonderful group of people with a real feeling of camaraderie. Spoke on the subject of "There are no new customers left!" It was well received and I always hope I can make some small difference in the lives and businesses of those I talk to.

As for training, did a late evening/night run on Tuesday, it was too late to try and trails so I did about 4,5k on the road. In the Drakensberg you are either going up or down, there is no flat! It took me 10 minutes out and 14 minutes back so I am sure you can work out the gradients.

Spoke to James from Triangle today and we chatted about time available for training, program should be with me shortly. If you are training for anything at the moment, keep it up and if not... START!

Today
Weight 71,6 Kg
Height 172 cm

Run
Distance: 4.47 twice
Time: 24:44:46
Heart Rate: Ave 170


Cycle
Distance:
Time:
Heart Rate:

Swim
Distance:
Time:
Heart Rate:

272 Days And Counting

As promised today was my rest day. Strange how you feel you are cheating when you take a day off. I did go for a physical examination today (I promised my wife I would before the serious training started!). I went to a gym in Village Walk that offers full assessments for R470 and you can claim from medical aid. (Thank you Discovery). They will give me a full written assessment in a few days and I may go for a strength test to ensure there are no weaknesses that i need to work on.

I will have the full report in a few days but a few highlights were...

Below average cholesterol
Below average blood sugar
Resting pulse 52 (72 is the norm)
Weight 71.6
Height 172 (So I grew a centimeter, or stood up straight for a change)
Slightly above normal lung strength
Strong heart
Excellent recovery time
Body fat 15.1%

So it looks like I am fit and ready to get serious! Now all I need is that training plan from Triangle Sport (Come on send it already!)

Today
Weight 71,6 Kg
Height 172 cm

Run
Distance:
Time:
Heart Rate:


Cycle
Distance:
Time:
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Swim
Distance:
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273 Days And Counting

Sunday... no rest for the wicked today! Decided to do a bit of distance on the run and take Monday as a rest day. Left my house, plodded along Club Street, went over Sylvia's Pass (Phew that is a climb) down the other side to Bruma and past the Flea Market around and back along Sivin.

12,06k run and time was 1:15, a little slow but then I have 17 hours to finish the Ironman in so speed is not of the essence.

Strange thing is that I have no idea if ANYONE else ever reads this stuff but it keeps me committed and motivated and I spotted in this months Runner Magazine that one of the ways to keep going is to start a Blog and 'put it out there!'

Today
Weight 71,4 Kg
Height 171 cm (not expecting that to change anytime soon)

Run
Distance: 12,06k
Time: 1:15:26
Heart Rate: Ave 171


Cycle
Distance:
Time:
Heart Rate:

Swim
Distance:
Time:
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274 Days And Counting

So I thought I would begin with a little history. In February 1987 I completed the then Sunday Times/Leppin Iron Man competition. It was a canoe triathlon that started with a 21k paddle around Harties, a 100k Cycle through the Magaliesburg Mountains to Pretoria and finally a real up and down run to Mega Watt Park in Johannesburg.

It all started as a bet in the October of the previous year. I bet my cousin Brian and his mate Ami that I could complete the Iron Man. At that stage I had never been in a canoe in my life and never run more than 5k. A misunderstanding around the cut off times for the race meant I needed to finish sub 11:00 to win the bet but the cut off time was 13:00

Never mind, i borrowed a canoe and started training. This was not easy if you have never canoed, never run and are trying to do a job. But I got it done somehow and finished in 11:41:24

I never won the bet but it was a life changing event for me and the feeling of crossing the line will stay with me forever. The canoe went much better than expected and I came out of the water feeling great. The cycle took its toll... 100k of hills, no slip streaming and some lousy winds, really knocked me. There were moments where I felt if I never get on a bike again it would be OK.

My cycle time was slow and I still had to run 42.2k having only done one 21k during training and no distance beyond that. By the end of the day, I had missed the 11:00 but was ecstatic to have finished well inside the cut off time.

Anyway that was then and this is now... Did my mini triathlon at gym, 20 min on rowing machine, 20 min on spin bike and then my 8.5k run. I am very happy with my run! Time came down by 2 min and my average heart rate dropped from 183 last week to 173 this week! Long may that continue.

Today
Weight 71,5 Kg
Height 171 cm (not expecting that to change anytime soon)

Run
Distance: 8.57 (Last Sat 8:57)
Time: 47:28 (Last Sat 49:53)
Heart Rate: Ave 173 (Last Sat Ave 183)

So that is an increase in speed and a decrease in average heart rate... At last!

Cycle
Distance:
Time: 20 Min Session
Heart Rate: Around 140

Swim
Distance:
Time: 20 min Rowing Machine
Heart Rate: Around 135

275 Days And Counting

Cold? Was the water cold? Well on a hot summers day when the temp is 28 you would love to jump into a pool at 19 deg, but on a winters afternoon with an icy wind blowing... it was FREEZING. (PS we are talking Celsius here)

Anyway did my few laps for an assessment and was told all is not lost. Have some basic things to sort out about how my hips move and cause extra resistance as well as time of arm entry, but nothing he can't work on.

Then it will be drill, drill and more drill.

Woke up for a run this morning and found the wind howling and the chill factor at about -4. So off to Gym again... 20 min rowing, 20 min spin bike and then 10 min on a machine that works like a bicycle but for your arms and shoulders. Weekend coming up so expect to get in two rather long sessions if I can.

Today
Weight 71,6 Kg
Height 171 cm (not expecting that to change anytime soon)

Run
Distance:
Time:
Heart Rate:

Cycle
Distance:
Time: 20 Min Session
Heart Rate: around 150

Swim
Distance:
Time:
Heart Rate: Double Brrrrrrrrrrrrrrrrrr!

276 Days And Counting

Went to go and check out registration process on the Ironman Website. Well it is simple enough just a little pricey R3150 but Spec-Savers (The Title Sponsors) have stepped in with a really nice offer for a reduction. I am expecting my training program any day now but for the mean time and putting in some base miles and just working on general fitness.

Today was spinning class, 40 min medium effort and heart rate gradually increasing. Tomorrow will be back on the road and Saturday or Sunday i will try a LONG run (long by my current standards that is). Bryan, my training partner signed up for Ironman yesterday and as he explains he has now put his money where his mouth is. I suppose I will be doing the same shortly.

I am going for my much anticipated swim tryout at 3 today and besides the cold weather, the fact that I can't swim and I am not as fit as I should be, I can't think of a single reason not to look forward to it!

Today
Weight 71,6 Kg
Height 171 cm (not expecting that to change anytime soon)

Run
Distance:
Time:
Heart Rate:

Cycle
Distance:
Time: 40 minute spin class
Heart Rate: around 150

Swim
Distance:
Time:
Heart Rate: Brrrrrrrrrrrrrrrrrr!

277 Days And Counting

Cold? Well by Johannesburg standards this has been cold. The past few years we have enjoyed pretty mild winters but this year just feels different. The is a lazy winter wind that blows in Johannesburg. It is so lazy it doesn't bother to go around you, just straight through you.

Met at Sandton Gym (Grayston) this morning at 6am. We ran up to Rivonia, across to South, down the hill and up to bowling and then back to Grayson. THis run has you going up or down and never flat. Did 7.5k that is a 'nice distance' (worth getting out of bed for but not too far that you hurt all day)

When we got back someone asked me "why would you want to run if you are not actually being chased?" Fair question I reckon! Anyway each to his own. My weight is pretty constant and I will try and keep it around here until the serious summer training starts.

Anyone reading this that has done Ironman? Would welcome your input, I can use all the advice I can get!

Today
Weight 71,6 Kg
Height 171 cm (not expecting that to change anytime soon)

Run
Distance: 7.5k
Time: 44m
Heart Rate: 178ish. (still too high!)

Cycle
Distance:
Time:
Heart Rate:

Swim
Distance:
Time:
Heart Rate:

278 Days And Countiing

I was really caught with 'my pants down' today! Went through to Randburg Virgin Active to do a 5:30 spin class and managed to forget my pants and shirt at home! I live a LONG way from Randburg! Oh well there are a number of different gym goers; those that have left some clothing behind and those that will leave some clothing behind and me (those who will leave some clothing behind AGAIN!)

Class was good, pace was good, heart rate was good. Unfortunately the swimming coach got caught in Pretoria so we have moved the first session to Thursday. Running tomorrow at 6:00 outside Virgin in Sandton so if you happen to stumble across this and live in the area and feel like a run, join us!

Today
Weight 71,8 Kg
Height 171 cm (not expecting that to change anytime soon)

Run
Distance:
Time:
Heart Rate:

Cycle
Distance:
Time: 45 Minutes
Heart Rate: Average 158

Swim
Distance:
Time:
Heart Rate:

279 Days And Counting

As promised it was back on the road this morning. My trusty tool bar informed me it was -2 (felt like -6) and all I can say is that it was 'bracing'. Running a little faster at the moment and am looking forward to receiving my training schedule from Triangle Sports.

For our anniversary, Heidi bought me a Garmin Forerunner 305. It is GPS based and gives the most incredible data. If you are in the market for a heart rate monitor I seriously recommend you consider this one. It has a cadence sensor for the bike and I am looking forward to testing it out when things warm up.

Today
Weight 71,8 Kg
Height 171 cm (not expecting that to change anytime soon)

Run
Distance:5.04k
Time:27:06
Heart Rate: Still around the 180 mark but recovery time is improving

Cycle
Distance:
Time:
Heart Rate:

Swim
Distance: Preliminary swim lesson tomorrow, he warned me the water is chilly! Oh crap, I hate cold water!
Time:
Heart Rate:

280 Days And Counting

Visited Mike at the hospital today, he was heavily sedated and is still on a number of breathing and draining machines. He is strong and I know he will pull through this, I also know he will be in my thoughts when things get a little tough on THE day. I mean this will take me between 14 and 17 hours, he will be fighting his own battle for weeks and months.

It is a miracle that he survived six bullets fired at point blank range and is in the hands of some amazing doctors and nurses at Millpark Hospital.

Unfortunately the day was not spent training but after yesterdays effort, a rest would not hurt. I have found a potential swim coach and am going for an initial assessment on Tuesday afternoon. I told him my swimming was CRAP but he insisted most people who think their swimming is crap are just mediocre... HA, he hasn't met me yet!

Tomorrow 5am it is back on the road, this evening I will just watch Hawaii Ironman 2006 for inspiration. If you haven't seen it, get it!

Today
Weight 71,8 Kg
Height 171 cm (not expecting that to change anytime soon)

Run
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281 Days and Counting

A day of serious mixed emotion... some excellent training in the morning, followed by some terrible news, followed by The Lion King play in South Africa. Let's start with the bad news, my cousin Michael was shot 5 times in a high-jacking outside his brothers home last night. Shortly after they arrived, 2 men demanded the car keys and then started demanding wallets, bags, cell phones etc. While handing them over, one of the men simply shot him 5 times in cold blood.

He is in a stable condition in the intensive care unit of a local hospital. They have started reducing the morphine and he is slowly starting to respond to what is going on around him. Mike and I have been close since we were kids and my hopes, wishes and prayers go out to him and his family. I will keep you all posted on his progress.

Went to the gym this morning, did 20min on the rowing machine followed by 20min on the spin bike and then hit the road and did 8,5k. It was a tough run with the first 4 k having some pretty tough climbs. Took a bit of strain but that was to be expected after the rowing and cycling. Really happy to get through it and feel I am really back on track now.

This afternoon I saw The Lion King at Montecasino. EXCEPTIONAL is the only way to describe it! I am not a great theater lover and usually walk out wondering what all the fuss was about (no culture, I hear you say) but this one blew me away and it comes highly recommended.

Today
Weight 71,8 Kg (after the run so not a true reflection)
Height 171 cm (not expecting that to change anytime soon)

Run
Distance: 8.5
Time: 49m 41s
Heart Rate: Around 180 but falling fast after training (A good sign)

Cycle
Distance:
Time: 20 min spin bike session
Heart Rate: Between 139 and 165 as I do intervals

Swim
Distance:
Time: 20 min rowing
Heart Rate: Steady build up from 101 to 141

282 Days and Counting

Sent my application off today to Tri-Angle Sports for a personalised training schedule. Handed my bike in today for a respray (going with plain black and will have TTMAD logo and website as well as brandStrategy.co.za on the bike) and to have my new aero bars and front end shifters fitted.

There is no chance I will be on the road in this weather so it is a perfect time to take care of maintenance. Fortunately i do have a spin bike at home so can still turn my legs.

Today
Weight 72,4 Kg (dropping slightly, I hope)
Height 171 cm (not expecting that to change anytime soon)

Did super circuit at gym today. High repetition, low weight exercises
done for 45 seconds followed by a 15 second break and 45 seconds of fast stair climbing. Total time on circuit is approximately 40 minutes.

Will still try and get a short run in this afternoon.

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283 Days and Counting

It's 6:08am Johannesburg time, the temperature is 2% but feels like 0 (My new brandStrategy tool bar told me that, you can download it HERE) and I have just returned from a run. Did my standard 5k this morning. I leave from my house, do a short climb to Club street and run west along Club for the 5 and then back again. If you have no idea where that is or maybe no idea where Johannesburg is just click HERE for the Google Map.

YEsterdays weather got the better of me, it was raining when I got home, so I suppose that's it for rest days this week.

Today
Weight 72,6 Kg (dropping slightly, I hope)
Height 171 cm (not expecting that to change anytime soon)

Run
Distance: 5k
Time: 27:33 and falling (I hope)
Heart Rate: 180 Should start coming down, my recovery is improving

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284 Days and Counting

Day three and I am already taking a rest day! Well I read somewhere you don't get stronger when you are training, you get stronger when you are resting... Hey I can do this. Anyway it is definitely NOT a rest day, just decided to train this evening instead of this morning. (Temp was about -3 with the wind chill factor)

I contacted Triangle Sports down in PE today to find out about their Finish Line Program and will post details once I have received the information.

So I will return later and update my training for the day...

As fate would have it my phone rang as I was typing this and it was a yo0ung lady by the name of Maria her and a friend have been traveling around South Africa on bicycles with their dogs! You can visit their amazing blog HERE

Anyway we are meeting tomorrow to see if their is any synergy in what we are doing and I shall keep you posted.

Today
Weight 72,8 Kg (dropping slightly, I hope)
Height 171 cm (not expecting that to change anytime soon)

Run
Distance:
Time:
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285 Days and Counting

Wow, I am really paying for those four weeks off. I think in your twenties you can take 6 months off, in your thirties you can take 6 weeks off and in your forties about 6 days is the limit!

Felt a little stiff yesterday from the run, slept like a baby (cried all night and wet the bed) and was up at 5 this morning to do another 5k. My breathing is laboured and my heart rate is too close to my maximum but that will come with a little time.

I am going to take my bike in today for a respray and to have the tri bars fitted that I bought in Chicago. I will ride the spin bike for a few weeks till the bike is ready and it has warmed up a bit.

Today
Weight 73,1 Kg (dropping slightly, I hope)
Height 171 cm (not expecting that to change anytime soon)

Run
Distance: 5.05k
Time: 28.22
Heart Rate: Around the 184 mark

Cycle

Swim

286 Days and Counting

So this is it, day 1. After taking off a month to relax, take my mind off training and get fat (I managed to gain 4k), I have chosen to start my training and start my blog. It is freezing cold here (by Johannesburg standards) and getting up at 5am and hitting the road is not a pleasant thought. The Ironman is a daunting prospect, made all the more so by my inability to swim any sort of long distance and my dislike of open water.

So the plan is as follows, run & cycle plenty over the next two months, get myself a swimming coach to sort out my stroke and start an official Ironman training program on September 1 (that's two days before my 46th Birthday!)

Today
Weight 73,5 Kg (about 4k over my racing weight)
Height 171 cm (not expecting that to change anytime soon)

Run
Distance: 5.05k
Time: 28.04
Heart Rate: Around the 180 mark (first run in 4 weeks!)

Cycle

Swim