Keep on Smiling

I have found a super site for VERY cool triathlon cartoons. Very reticent to share this link at the moment; it will probably be the backbone of many a lazy post or 20 in the future. But then again I may change my mind, stranger things have happened. In the mean time. Please ENJOY this handful of funnies.

Finally, my personal Favourite!

Truly Magic

The great thing about being in a team of like-minded crazies is that there is always someone to train with. That nearly didn’t happen today. With Sergeant Sam AWOL it seems the TTH spirit took a nose dive. I was instructed to a light sentence of half the normal distance this morning followed by a shorter but hard run. An email went out alerting the others of my intentions to cut the ride short and did anyone want to tag along on my plan.
Thank God for Gadget Girl Bee. Always game for a training session she was up for the brick workout out; you others (you know who you are) started dropping like flies, one by one until it was just two souls riding their beloved Zipped up Cervelo’s on the highway at 5.30am.
Got back to BK and as we started the run a gentle spit of rain started. Well the spit turned into a gob and the gob turned into a spewing downpour (excuse my analogies) that can still be heard outside while I sit typing this post. I have a smile on my face. I loved the session this morning. Knees felt good, legs hurt whilst running but don’t they always? But there is something truly magical about running and or getting caught in a downpour. It's such a reprieve from the humid heat we have to contend with on a daily basis that how can you not enjoy getting soaked to the skin? Fabulous Stuff!
Whenever it rains in KL the city grinds to a halt. Traffic jams & flooding takeover. Riding in the rain ain’t much fun either so I am glad we missed getting caught in that but running in the rain now that’s a different matter. It’s MAGIC :)
Thanks for the company Bee, I think you are going to have a GREAT Powerman – just let me beat you this year eh?? Thank You!

Stuck on Loo

This brought a smile to my face. A couple of weeks ago on the Sunday night Detox run after that Saturday night I had to pay a visit to the ladies room on route. Went to the Police station one by the KTM station. Dark and hot as hell I was as quick as possible aware that everyone else had carried on and I would have to catch up and feeling rather Shite that was not going to be pleasant.

I went to unlock the door and I couldn't get out! For 2minutes I was banging on the door to no avail from the deaf ears of the police. I was on the verge of having a major panic attack when the door opened as if by bloody magic! Lucky escape for me but not so for this poor sod who used a public toilet only to have to be removed by ambulance crew with the toilet seat still attached to his bum! Some git had put superglue all over the seat - only in the WEST MIDLANDS eh!!! You Brownhills LOT!

http://www.dailymail.co.uk/news/article-1082414/Superg-loo-ed-Hospital-frees-man-stuck-toilet-seat-prank.html

Have a LOOK

There are 11 human faces in the picture. Can you find them all? Most people find 4 or 5 of them. If you find 8 of them, you have an extraordinary sense of observation. If you find 9 of them, you have a sense of observation above the average. If you find 10 faces you are extremely observant.

Emma Says: It took me less than a minute to find all the faces, I am thinking this is a kids brain teaser not a grown up one as it stated! Is it really that easy? BTW you can't count the two guys on horseback!

Rule Britannia!

Articles & pictures courtesy of Dailymail.co.uk

I have not been keeping abreast of sports as much as I would like too but I am aware of what a splendid Sunday the Brits had yesterday (thank you Julie). Paula Radcliffe trounced the field in the New York Marathon with a time of 2:23:56. Well done PAULA! http://www.dailymail.co.uk/sport/othersports/article-1082457/The-Big-Apple-gives-gutsy-Paula-redemption-time.html

The next celebration is one that was only a matter of time in the making. Lewis Hamilton was crowned World F1 Champion, I may not be a huge fan of the guy...yet, but this is an AWESOME achievement by anyone's standards.

http://www.dailymail.co.uk/sport/othersports/article-1082485/In-lap-gods-gasp-Lewis-snatches-title-nail-biting-finale.html

On a lower more humbling, back to reality, down to earth with a BUMP note, the English Cricket team were crowned flops when they lost to the Stanford Superstars (not that I really care for cricket). AND the English rugby team were severely humbled by Australia in Melbourne with a 6-49 arse whipping! OUCH! http://www.dailymail.co.uk/sport/othersports/article-1082445/England-humbled-Melbourne-magnificent-hosts-Australia-inflict-record-World-Cup-defeat.html

Training & Rest

How about that! My post this week is all about training when wanting to rest and what to do. Check out this thread from teamTBB - good reading.
http://www.teamtbb.com/forum/index.php?topic=964.0

Ironguide Journal WK4

Where to start? The last day I did absolutely squat was Monday October 13th. And that was enforced. Since Tuesday 30th of September I have had one day off. I am not looking for any medals here, nor am I trying to win the bloody minded “I can outlast you for longer without a day off” competition and I am definitely not looking for comments berating me and telling me I should rest, have a day off and “listen to your body” because I know I tell you guys that all the time. You know I am following a custom Ironguides program and I am just trying to give you a little insight into how things are going on a week to week basis. Week 4 I would have to say has been the toughest yet.
When I first received the “Plan” from Coach Vinnie I read it and re-read it. I thought it looked very realistic and doable. Truth is; it is. But nothing is easy every day; some days are going to be a bitch. Some days, like this morning you are going to want to stay under the bedclothes and not go and run for 2hours. And with days like yesterday, well you read the post – you just deal with those ones.
The thing is if I quit yesterday, I would not have been very happy with myself. A lot was learnt, running in the scorching heat even if just for 40minutes lets you know how tough the conditions will probably be in Langkawi. Likewise if I didn’t run this morning, how would I have felt? I will tell you...like SHIT and wrecked with guilt. I have the rest of Sunday to rest and recover as I do not have sprogs (children) I have a cat instead, and my house, well that can stay dirty for another day. A movie and dinner with a friend later on today is on the cards, so all in all Sunday is probably the EASIEST training day I have, skipping it therefore is NOT an option. My body may be tired at the moment but the mind and motivation is feeling very positive. As they say in good ol’ Blighty...”When the Chips are down”...(whatever that means!).
I do however have an admission to make. I skipped a swim session on Thursday morning. (Alert the Press!) Absolutely dog tired I thought it was the best thing to do. Trouble is I didn’t have a lay in, I woke up at the same time and instead of swimming I got on the internet and whined to Coach Vinnie about how I was feeling. I really missed that swim. I mean I missed doing it. After 4 weeks it is a routine that I am now learning to love and won’t be skipping again unless I come down with a nasty virus. (Perhaps I will start hanging out at the hospital to see what I can pick up!)
I knew the wall has been looming all week. There was simply no avoiding crashing into it. On the positive I went right on through and out the other side by relying on a couple of simple weapons. Not expensive or gadget –like they go hand in hand and one without the other means your body will stop working so when you hit that wall – it will be game over. What riddles is she talking in now, you may wonder? It’s the only time I am going to ever get scientific and it is Emma’s equation for dealing with a tough day:
Fluids + Food = Focus
I told you it was simple. Without fluids and food you WILL lose focus. Think of your body as a sexy Ferrari, well yesterday mine felt like Del Boy’s grotty Robin Reliant, but with plenty of good fuel going in, even a shitty crapped out Robin Reliant will get to the finish line. Maybe not as quick as the Ferrari but it got there...in the end. We can’t be Ferrari’s all the time anyway. How will we learn then to deal with the tough days? I am saving my Ferrari engine for Feb 28th! Next weekend I am hoping to perhaps have a bit of zip with let’s say ermm a Golf GTI. NICE :) This all depends however on how Coach Vinnie of Ironguides allows me to prepare ;) BTW, thanks for the advice this week, Emma needed it! 17WEEKS & counting.

Emma’s Dilemma

I owe a couple of debts of gratitude today for a very bad day on the bike. I have been feeling tired all week but have carried on regardless trying to do what is scheduled and to the best of my ability. Today was a far cry from my best but I will put it down to good old character and mental strength building.
The out was an easy one hour. I started to sense trouble brewing when the easy one hour wasn’t really all that enjoyable or easy. Nevertheless I took it in my stride and at the toll cranked it up...for all of 27minutes! Then someone unplugged me. The legs stopped, the arms hurt whether in aero, upright or standing (must be my new swimming muscles), the head started to drop, I was ratty and irritable and my apologies to a certain person for my very aggressive DUCK off.

Got to the coffee shop and I sat down and just wanted to go to sleep. Difficult to lift my arms to drink my Milo (I am not kidding) and keep my head from lolling around. The word TAXI was buzzing around my head a lot at this stage. I seriously did not know how I was going to get back. There were times when spinning (cos thats all I could manage) I was closing my eyes and wanting to go into a nice deep sleep. Thank you KK and Dave for the tows today. I needed them and am very grateful.
I was having a bit of dilemma and huge mental battle with myself over what good can I be doing myself when so spent. It has been building up all week, yet I carry on getting up each day and doing my thing. If I can’t train at the directed intensity then do the volume, Vinnie instructs. This is what I am currently battling with. In the end I visualised the ride as a Looooong Dark HOT tunnel. Get out the other side I will be better for it. Ride through the pain and crap and imagine what you can do when feeling on form, when you have had a rest, a taper, day off or holiday!
By the time I got back to BK I had a 40min run logged in. I felt no worse, slightly better even (that’s my chocolate muffins for you (am very glad I didn't give that up today). It was a scorcher today wasn’t it? Everyone suffered in some shape or form so I was really pleased to punch out the 40minutes and still have more in the tank. Looks like I got through the tunnel fairly unscathed today. I am sure there will be many more I have to pass through before IM, but at least I now know NOTHING is IMPOSSIBLE and TAXI’s are NOT an option!

Bishop's Bakery

I was in a rush to get to work this morning after my swim so I dived into the freezer to grab some home baked goodies to munch to find I did not have a lot of choice. It seems my baking habits have fallen by the wayside of late. On after finishing work early (it is Friday) and doing the gym thing, I returned home to bake up a storm. My house smells gorgeous as I type this, a mixture of heavenly cheese scones, healthy banana & hazelnut muffins and sinful but lovely (tried already) Chocolate muffins with 3 packets of Cadbury's chocettes thrown in for good measure!

Just as well I am due for a hard workout tomorrow ;)

The Good Ol' Days

Not sure how many of you may be familiar with this little baldy character. Morph was a regular feature with Tony Hart on BBC Children's TV when I was a kid and I looked forward to his wordless babble and fights with fellow baldy Chaz. Today I am sure something would be made of the 'skin' colour of Morph & Chaz, political correctness and all that - nothing is simple anymore. We can't just watch and enjoy without reading waaaay to much into an innocent cartoon.

What prompted me to type in 'Morph' to YouTube I do not know. But on looking at this clip a little smile started form, ending in a whacking big grin. I do believe I have just found our newly WEDDED Randy Tan from a former life (if you believe in all that). I leave you to choose which one he was - wouldn't want to appear bias ;)

A Weighty Issue

This is all pretty simple stuff so my apologies if you learn nothing new from this post. But if you are reading this information for the first time – think about it.
A subject close to my heart, weight training for the female athlete today has a positive image prior to the greased up “ladies” prancing around on a stage competing for who’s gonna pop their veins first! Don’t get me wrong I have nothing against these “athletes” it is just a body type and a sport of sorts I do not aspire to.
I understand substituting a run for a weight session may not burn as many calories, but the gains earned by putting a little time in at the gym are ENORMOUS. I am talking about the added POWER, STRENGTH and ENDURANCE that weights can help you find. Your muscles will keep on working for you while you sleep and recover. Muscle increases your metabolism meaning your body becomes more adept at calorie burning even when stationary. Muscle also weighs a lot more than FAT, so weight gains should never be looked upon as a negative.
The gym has been a place of solace for me for over 17years. It is the one area that has remained a constant with the type of training altering depending on my sport of focus.
My coach introduced me to the gym many years ago to help my badminton. I started to learn about strengthening my legs to help get those fast-twitch muscles amped and to build my quads to support my terribly painful knees to help me perform better. Now it is a fact I was never the best badminton or squash player. But, I was very quick and this came from training fast twitch muscles in the gym and on the court with speed work (aka shuttle runs)!!!
After my rotator (shoulder) muscles went on holiday, I had to leave the gym alone. Rest, physio, running and riding was the only training I was allowed for a period of 3+months. Many of you whom I train with have ailments that you train with day in and day out. It’s hard, it’s painful and we know it will never fully get better unless left alone, but we don’t because the empty void is too much to bear. I didn’t enjoy giving up racket sports, the gym & swimming but I didn’t have much choice.
After the all clear was given my focus was recuperation. I had been suffering for over a year and was intent on moving forwards not backwards. Once I started back in the gym it was great to get back but agony starting over. So conscious of tearing the shoulder again I devised a training plan to work every shoulder muscle, the back and arms very gently and very slowly. 6months away from what you love is nothing compared with what many others have to go through, but had I not stopped, surgery or never being able to start triathlon could have been the outcome.
So why weight train for triathlon? It gives me A LOT of confidence, I believe increases endurance, helps me maintain a strong posture on the run and substantially decreases chances of back discomfort on the bike plus it will ultimately provide me with the power that I hope will come into effect when my swim technique finally improves!
In the old “fatty” days I could be found everyday pushing weights long before it became fashionable. Today because of the demands of training for a multi-discipline sport I have reduced my sessions to twice a week, and I find this is just perfect. The books and magazines say 20 minutes 3 times a week is a good goal to target. I guess it depends on your aims. I treat the weight training session for exactly what it is. It is not a cardio workout and I am never tempted to divert away from what I went in to do. My two sessions a week, one on Tuesday and one on Friday each take a solid 60minutes. I don’t dilly dally; I go in do my thing and go out and usually back to work!
I really feel it is important for girls to get into this. As you get older bone density decreases and for ladies doing long hours in endurance training we are prone to fall under the FAT (Female Athletes Triad) http://www.femaleathletetriad.org/faq.html . This is a condition whereby the period cycle of some athletes slows, becomes irregular or stops completely due to low body fat and or high training levels. If this happens(I have and do suffer from this) you could be losing precious bone density, so while weight bearing exercises won’t put you back on track with your periods they will help to fight osteoporosis. It is also good to note that Vitamin D and C supplements and plenty of pure protein should be included in your diet.
Some girls I chat to don’t incorporate weights into their training because they don’t like it – end of story. Well we can’t “LOVE” every aspect of training. Nothing is as fun as getting on the bike. I don’t particularly love swimming but I am trying to teach myself to love it, because I know I will benefit in the long run. Training is all about doing everything you can to make yourself stronger, faster and healthier so think of a weight program as part of the deal. If you don’t do it then in my opinion (and it is just an opinion) you must accept you will be missing out on performance.
Since the start of my Ironguide plan the weight program is still included. But it is also an optional rest day (afternoon)! To take off some of the intensity from my arms I have reduced the sets from 4 of to 3 of and so far so good. Detailed below is a training plan that I try to execute twice a week. It is rather intensive but I don’t see the point of getting changed and “fannying” around in the gym for 20minutes. I stick to it and then lay off one week before a race to let the muscles fully recover. *Note: this is what I have been doing – however it may change!

1. Pulley Row: 3 sets x 12 reps of overhand grip, 3 sets x 12 reps of underhand grip
2. Lat Pull Down: 3 sets x 15 reps starting at 26Ibs (warm-up) ending at 33Ibs
3. Triceps Press: 3 sets x 15 reps starting at 40Ibs (warm-up) ending at 55Ibs
4. Triceps Pull down: 3 sets x 12-15 reps starting at 5Ibs (warm-up) onto 7.5Ib
5. Bicep Curl: 3 sets x 15 reps starting at 10Ibs (warm-up each hand) onto 15Ibs
6. Chest press fly into Shoulder Press (free-weights): 3 sets x 24 reps starting at 5Ibs (warm-up each hand) ending at 10Ibs. 12 reps fly into 12 reps press
7. Lower Back: 3 sets x 24 reps 12 x overhand grip into 12 x underhand grip. Using 35Ib/40lb curl bar overhand works lower back, forearms and triceps, underhand grip works lower back and biceps
8. Core: 5-8min constant Abductor exercises

Note: You may notice I am not doing any leg weights. With a dodgy knee this is something I am very cautious about and also high resistance riding on the bike is helping to build the legs equally well.
This training plan is something I have devised for my personal use and my thoughts are merely a reflection of a subject I feel strongly about and are blogged purely for you to maybe think about it. Don’t comment me back telling me you have thrown your back out! If you haven’t weight trained before – GET ADVICE FIRST!
For more information check out this link http://www-scf.usc.edu/~usctri/tutorial.html#Weights, primarily aimed at beginners it makes very insightful reading with tips for everyone in every area of the sport with a great detailed section on weight training for triathlon.

Saturday Night

Seargent Sam says:

"Here is a good photo from Saturday night. I dare you to publish it!"

Emma Says:

"What the heck! If you can't smile at oneself when in a reckless moment of bad alcohol judgement when can you? I LIKE THIS PICTURE. It proves to all of you that I CAN let my hair down, just glad the dress is still on ;)

Am sure there are plenty more of these to come and expect them to be probably worse...

Ironguide Journal WK-3

Oh my, what a week. After 3weeks I am feeling stronger in the pool. Not always faster as some days the arms are just killing me but I know I am stronger, at least that is my mantra whilst going up and down and up and down and up and down.
I added a few new additions into the mix this week. With the knee feeling a bit better I finally managed the turbo session. That was tough and the tricky bit is actually when I got off the bike, removed shoes and tried to not fall arse over tit in the pool of sweat I had left beneath George (this is my bike in case minds were starting to work overtime!). A turbo session is something many people dislike due to the boredom factor. Personally I have never really needed music to train to – although it can help, and I don’t necessarily need other people around me to motivate – yes I know I am anti social!

What works for me is the art of zoning out. What am I thinking when in this deep abyss you may wonder? Basically, I visualise. I see myself achieving the goals I have set. I talk to myself (not out loud of course - well not all the time). I don’t think about skipping a session or whether or not to have a break. To coin a very well used tag I - Just DO IT. If it’s not going to plan – I still try and do it.
Am I tired? Well it is only week 3. And considering a trip to Singapore, the addition of a turbo session, increased swimming volume and the long awaited start of my weight training again after a 3 week layoff – you could say this was the toughest week yet. My body aches but that I am rather ashamed to admit that is from falling on my bottom after a rather tipsy Saturday night. My neck also aches, hmmn, still trying to work that out.
But the legs are still working, arms just about and the mind is still very motivated. Just as well really because week 4 is full steam ahead. Quite how I will feel come Sunday I don’t know but having trust and faith in what instructions Ironguides are providing is a huge help. I don’t question anything because what do I know? The only decisions I make are when it is time for my body to rest. No one can make that decision for you and I believe that one is the most important of all. No guilt should be attached to resting. Rest is when you repair and regenerate. It is good for you. But try not to get it mixed up with lazy, cos those days can go on and on and before you know it you will be a couch potato eating potato chips watching food shows all day! Oh dear, was that me on Sunday? I will admit that it was, but since I left the couch for my run on Sunday night I reserve the right to call that hiccup a much needed REST.

No Bottle Opener?

Whilst drinking a few beers post marathon in Borneo the other week our lovely beer waiter intrigued us with his bottle opening technique. Well he intrigued me – but then again it doesn’t take much these days! After one or four beers I stood up and slurred (doesn't take much for that to happen either!) “gimmie a go, I can do that no worries”. And so here it is (thank you Ivie for the picture), me opening a lovely ice cold bottle of Tiger with...a lighter! YES, I know. I am a Smarty PANTS - little things please little minds eh? ;)

What do you reckon, should I give up the day job?

Detox RUN

It was Randy & Ivie’s – opps sorry, I mean Ivie & Randy’s long awaited wedding dinner on Saturday night. It has taken me two days to blog this stupendous evening so that should tell you how great a night it was. I have been told I was funny – wish I could remember exactly how funny, as my mind has many blanks over the course of the evening. From what I can recall though – a fantastic time was had by all. The bride looked absolutely beautiful and the groom very dashing. It was a gorgeous dinner, fuelled with plenty of drink that turned into a rather raucous after dinner party downstairs at Uncle Chili’s. (I am assured there are many pictures to follow, many of which I hope will jog my memory and hopefully not prove too embarassing!).

The VERY Happy and gorgeous couple!

The idea was to postpone the Sunday morning run to Sunday evening. Not all of us actually managed this and on waking up Sunday morning not knowing HOW I had got home I had some doubts as to whether I would be able to run. Come 5.30pm the room eventually stopped spinning and I drove down to Bukit Aman to meet the others for the usual run albeit 12hours later than normal.
Nothing else really to say on this; it wasn’t particularly nice and the return leg felt as though I was running against a brick wall. I treated it purely as a volume session to DEXTOX all the alcohol out my system. It was very humid and sweating profusely I am sure my perspiration had rather high alcohol content! Job done, I went home straight to bed with the view to start week 4 of training STRONG!