Just like old times...

Lordy it's busy around here. Now the girls are off school there's stuff happening left right and centre. Every day is a challenge in time management.

Which has never been a strong suit of mine. :-(

Apart from this year's Ironman. :-)

But I DO thrive on chaos. Not chaos as in anarchy, but I'm undoubtedly at my best when there's stuff going on and I have to keep as many plates spinning as possible like one of those guys running around on Roy Castle's Record Breakers all those years ago.

At the moment I'm rushing around pre-producing two TV commercials that I'm shooting back to back at the end of August - both these require location sourcing, casting, storyboarding, creative meetings, post production planning and the like. I'm also still writing my movie script, finding a piece of time each day to inch forward the storyline, trying to give it the depth and resonance that will lift it above the norm. I'm taking the girls camping on Thursday for a few days so we've been practicing tent erection - no gags please - over the weekend, and I'm furiously making lists of things I've never had to list before... water carrier, torch, batteries, tea towel, washing up liquid... I mean... what the...???!!! I've never needed any of these things in the Intercontinental before now.

Fiona and I are also planning our trip to New York, though it looks like I'll need to find a bit of time each day to orchestrate preparations for the shoots of the commercials which are just a couple of days after we return.

Added to all this, of course, is my triathlon. Thank God, I hear you say... I wondered when we were going to get to that. Enough of the dude's life story. But folks, this is a life blog, not just triathlon. I'm at the stage now where one influences the other. And that's kind of my point this week... tri has become a part of my life, not simply something to fit into my 'down time'. So, within the framework of all of the above, I need to work in my training and competing time.

Having set my targets for my 'A' race next year of Ironman Germany, I'd asked my coach to keep supplying a training plan for the rest of the year. Now this isn't something he likes doing. He made it very clear to me that he felt I should be easing off the gas until training for Germany 09 recommences in January. I felt different and - sure enough - a plan came through. But as early as the middle of the week, although feeling strong, I was beginning to feel tired.

Very tired.

And I realised that if I kept going at the same rate then, come January, I'd be in serious trouble of burnout and, more importantly, I'd have nowhere to go in terms of improvement. To use this week's analogy; the spinning plate that is Ironman training would be well and truly smashed upon the floor.

So I've changed my plans. I'm going to see out the rest of the season with training how and when I feel like it. I'll be training most days, but not to a rigid plan. The Vitruvian half Ironman on September 7th will be my last serious event of the season and I'll give that a lash, hoping to enjoy and compete well. After that I'll do a couple of sprints to wind down and that will be my season done. I'll then keep fit through the autumn by mountain biking (Graham Mackie - my good mate from Team MK is keen to get me started) and other, non tri specific work. General running, cross training etc. Hopefully by January I'll be ready to go get 'em and attack the 10 hours 15 minutes target.

All that said, I've been at the sprints again this week. Team MK entered five teams at the National Team Relay Championships in Nottingham and what a great event it was. Fiona, Erin and Alice came up with me to watch and we had a sunny day competing in a sequential race (each team member does a 400m swim, handing a rubber wristband 'baton' in between their efforts, followed by a 15km bike ride, followed by a 5km run). We lost a bit of time on the swim as Mark K cut his toe in the first leg and disappeared off with the baton leaving Slacko - our number two - perplexed as to this new switch of tactics. However, we picked up and ended up finishing eleventh vets team overall and in the top third of all teams.

A great day, full of triathlon and socialising. Great also to hook up again with Poet from Tri Talk and Tom and Helen too.

I'm beginning to get the taste for sprints and am thinking of making it a goal of the second half of my season next year. I find the switch from endurance to power quite easy to make and figure if I work on the power side of things a bit more it will complement my training for Ironman and give me a focus post July 5th 2009.

Once again a great day with my club mates. Photo here of our team: from left, Mark K, myself, Graham M and Steve Slack (Slacko).

To more mundane things now:

"Once is happenstance. Twice is coincidence. The third time it's enemy action."

was uttered by Gert Frobe, playing AURIC GOLDFINGER, in the movie GOLDFINGER. Use the quote as a totem in your life... you'll be amazed at how accurate it proves to be.

Let's stay Bond this week:

"Don't worry darling, its just a small hat, belonging to a man of limited means, who lost a fight with a chicken."

Which actor said this as James Bond and in which film? Use your memories... think...

So... I would love to chat more, my friends, but I glance around me and see my plates wobbling dangerously. Must get spinning...

Shin Sprints...

And a fabulously warm and fruity good morning to you all.

Okay. first things first. Who loves this weather? Everything seems so ridiculously enjoyable and easy in this kind of climate, doesn't it? From shopping, to training, to being with the kids... it's all so damned comfortable. If only we could bank on this weather for a guaranteed two to three months of the year...

--sigh--

Anyway, what do I have to share with you this week? Well, firstly I've had a meeting with Coach K and a debrief on Ironman Austria. We agreed that all went well this year and I've asked him to work with me through the winter prior to beginning Ironman training in January. I was so knackered after Ironman last year that I didn't train for a couple of months then, when I did get back to it, I picked up injuries that kept me away from quality work until xmas. This year I'm determined to begin Ironman training from a stronger base. Especially as...

... I've set my target for next year. What are they, do I hear you say? (I know I hear you saying that). Well, thanks for asking. I'll tell you. Next year I'm aiming to finish Ironman Germany in 10 hours 15 minutes or less. That will mark a significant improvement on this year and will require a serious raising of the bar in both training and performance. But I reckon I'm the man for the job and it will keep me honest.

I've been amazed by my recovery and ability to train since Austria. This week I've been training every day, getting back to some serious work with a 1 hour swim session on monday, 1 hour bike on Tuesday, 10k run Wednesday, 10 mile Time Trial on the bike on Thursday, 5k speed run on Friday, 2km swim followed by a 50 mile bike on Saturday and yesterday... my first sprint triathlon.

Well, I tell a lie. It's actually my second sprint triathlon. My first marked my introduction to triathlon a couple of years ago but it went by in such a blur and I've been focussed on the long stuff ever since that I don't really count it. But I digress.

As part of my desire to keep fit during the Ironman off season, I'm not only committed to training but also to doing more events. So I figured I could use a little sharpener on Sunday and signed up for the Bedford Weekender triathlon. An open water swim of 750m, a bike of around 22km (to be confirmed) and a tough 5k off road run. Fiona was a little disheartened by my rising at 4.50 am (by 'rising' I, of course, mean getting out of bed) but I sneaked out and my mate and fellow triathlete Colin Bradley picked me up for the short hop to Bedford.

We racked and raced and enjoyed it. I placed 10th overall out of 116 and 2nd in my age group with splits being - 12.50 for the swim, 1'02 for T1, 41'10 for the bike (including T2) and 19'48" for the run, for a grand time of 1:14:50 finishing in the top 6.9%, comfortably my top finish position in any race. I placed 5th fastest on the bike and was really pleased with the strength in my legs not only so close to Ironman but after the 50 mile bike the previous day. I placed 11th fastest on the run and 17th fastest in the swim which was slowed down by a poor T1.

Afterwards we went country walking (Erin, Alice, Nicky and Mike our Canadian cousins staying with us) and Mike and I went swimming with Alice which I used as a bit of a recovery session. Following that I kicked back - nursed my sore knee (see picture) and enjoyed rather too many beers. A splendid weekend's recreation.

Last week's film quote came from (the over-rated, I think) The Shawshank Redemption, where RED, played by Morgan Freeman, said:

"Let me tell you something my friend. Hope is a dangerous thing. Hope can drive a man insane."

Try this on for size. It's a quote I've held dear to my heart since reading it in the novel of the same name as the film from which I now take it.

"Once is happenstance. Twice is coincidence. The third time it's enemy action."

Who said this? In what film?

Toodle pip to you all...

Reflections...

A week on from Ironman Austria I've had time to digest the race experience, think about my preparation and the event itself and reflect on the positives and negatives of my preparation and performance on the day.

I like to reflect and post analyse as it helps me quickly set my goals for the future. All my life I've set myself high targets and I've quickly learned that once they're achieved, I need to be moving on quickly to the next. The past is history.

Of course, along the way I allow myself fleeting moments of satisfaction. But without tough goals I'm like a ship without a rudder. It's just the way I am and I'm happy with it.

So what of the previous year. Well, positives first. Some that come to mind are:

- I've moved my training to a new level. I work more efficiently and train smart.
- I've involved my family in the triathlon process and they've enjoyed it.
- I'm stronger in all three disciplines.
- I've got a great base to move on to the next challenge.
- I've been relatively injury free since xmas, allowing me to train and perform to my potential.
- I've retained the ability to (just about) balance my training with work commitments and family life.
- I've developed the confidence to begin 'racing' rather than simply 'taking part' in triathlon events.
- I've developed a great new network of training partners through Team MK.

And negatives?

- Training can border on the obsessive and I'll need to be much more efficient with my time management in the coming year.
- There are times when training has come first. I'll need to learn to keep family first and training second - which comes back to time management, listed above.
- I don't feel I'm truly unlocking my full potential on the bike. I can go faster. I know that.

But really, I have to say - the positives this year far outweigh the negatives.

So what of future goals? Well, here's some to be going on with. In no particular order of priority.

1. To develop Alice's triathlon.
2. To compete in Ironman Germany 09 as my A Race and achive my time goals (see later).
3. To complete my latest movie script and set it forward towards production.
4. To continue to enjoy my work, life, and sport balance.

At present these are simply outline targets. Which is where you, blog friends, come in. I'm due to have an Ironman de-brief with Mark Kleanthous, my coach, today. As part of that session we'll be talking about goals for the coming year. I have some ideas in my head of my Ironman goals but I'd be interested to hear what you think I should be aiming for. Leave your thoughts on the blog... I'd be interested to know what things look like from the outside. But please, please, bear in mind that a one and a half hour PB improvement in an Ironman will never again be something I'll enjoy. There are goals and then there is dreaming !

I'm back in the swing of things at work, which is terrific. To come back from Ironman with an empty desk and quiet phones would have been soul destroying. So I'm delighted to be recording radio commercials this week as well as working on two TV commercials over the next month. A couple of other projects are bubbling under too, not to mention my movie script which has been on hold for a week due to Iron commitments.

The girls finish school on Wednesday. For Alice, and for us, it's the end of an era as our youngest daughter finishes at the village primary school. Edlesborough School has been wonderful for them both, allowing them to flourish and develop at the right pace whilst stimulating their intellect and providing them with not only an excellent academic base but, more importantly, a sound moral code and a sense of spiritual well being. Both have been fortunate enough to pass their eleven plus exams and, with Erin happily installed at Aylesbury High School for Girls, Alice will start at the Sir Henry Floyd Grammar School (also in Aylesbury) in September, offering a mixed sex environment and specialisms in the performing arts.

A busy summer awaits. I'm taking the girls camping in early August and then they're off to Florida with their cousins Kitty and Brogan for two weeks under the supervision of my parents. Fiona and I are taking the opportunity to have a week in New York to belatedly celebrate our 20th (count 'em) Wedding Anniversary. I have the National Triathlon Relay Championships on August 2nd and am competing at The Vitruvian Middle Distance (Half Ironman) triathlon on September 7th. In addition I'm thinking of tossing in a cheeky end of season marathon. So... combined with work commitments, a busy summer.

The film quote prior to Austria was too easy for you lot...

"I'm not mad, I'm proud of you. You took your first pinch like a man and you learn two great things in your life. Look at me, never rat on your friends and always keep your mouth shut. "

was spoken by JIMMY CONWAY (Robert de Niro) in GOODFELLAS...

Gabriel got it, so did my Ironman running twin Robert Quantrell (though he cheated by looking on line for it).

Here's this weeks...

"Let me tell you something my friend. Hope is a dangerous thing. Hope can drive a man insane."

Any ideas?

Numerous pics this week. From the top. Me, looking sprightly on the marathon course! Some of the Team MK party with families at Hotel Worth. Alice with Ironkids medal and tattoo. The swim start. And finally, in the morning going by boat to the race. Left to right Helen, myself, Boothy (Team MK - 9 hours 32 mins!) and Paul going to his first Ironman.

Congratulations this week to Paul on becoming an Ironman, to Andy and Jo for signing up for Austria 2009 and to Gabriel who went sub 10 in Austria. Great effort, mate.

The last week has seen me gently jogging and doing a couple of lake swims to recover and get the blood flowing again. Now I'm rested, my bike is pieced back together after its transportation and I'm ready to go. And so, this week, I must return to training.

Why? Because, that's what I do. I train.

Have fun this week and feel free to contact me by commenting on the blog.

I love it when a plan comes together...

Greetings blog people. Short and sweet this week as I've created a link to my Ironman Austria Race Report. Suffice to say:

Job Done.

10:42:39

You can read all about it here: Jevon's Ironman Report

Thank you for all your support through the year. To Fiona, Erin, Alice, all my family, friends, Tri Talkers, Team MK mates, training partners, Mark K my coach et al.

We'll be back next week with a relatively normal service and hopefully some photos.

In the meantime, there's one of us all in Austria after Alice had placed 9th in her Ironkids triathlon.

Soon...

Another Brick in the Wall...

Good morning blog-friends. I hope that wherever you are in the world that he sun is shining on you and there is hope in your hearts.

There's no sun here as I sit in my office looking over my front garden but I'm hoping the weather will lift for Thursday's flight to Austria and the days thereafter.

Yes... we're finally there. Ironman Austria is this Sunday at 0700 (Austria time) and it's been quite a journey. I feel in the shape of my life - seriously, I haven't felt this fit since I was playing first-class rugby in my early twenties and am mentally as prepared as I'll ever be. In fact... I'm really looking forward to it. Fiona, Erin, Alice and myself fly on Thursday from Stansted. We're staying at Hotel Woerth in Maria Worth next to the lake at Klagenfurt, some 10k from the start of the race itself. My brother Sean and his family will be there, as will my other brother Conal. My parents will also be with us, not least as it's my dad's 70th the day after the race. So it will be a wonderful family affair.

Of course, there'll be others there too. My mates Tom and Helen will hopefully have recuperated from their fantastic races at Ironman Germany this week (Tom raced in sub 10 hours, Helen in sub 11 - well done, guys) and will be staying at the same hotel to cheer me on through the race. Ironman Sam will be there too, as will dozens of Team MK members and families. So, all in all, it should be a fantastic race.

My task for the day is to focus for (hopefully) just less than eleven hours whilst expending a huge amount of physical energy. I'm hoping to swim the 3.8km in 65 minutes, then take 5 minutes for my first transition, bike 180 km in 5 hours 45 minutes followed by another 5 minutes for Transition two, followed by a marathon in under four hours.

Put like that... you can see it's a tall order. But I've not been training this hard for nothing. I'm physically capable of all these targets and I'm capable of stitching them together. Ironman isn't just about physical capability though, it's about marshaling and utilising all your resources when your body is at its lowest ebb, every fiber of your being is screaming at you to stop and your mind is wandering due to the lack of oxygen. I promise you... halfway through the marathon, you're hard pushed to remember your middle name, let alone focus on on-going race nutrition and split time calculations.

I made two key mistakes last year - I neglected my nutrition on the bike and I set off too quickly on the run. I won't be making those mistakes this year. There will be problems, there will be difficulties. It's called 'Iron' man, after all, not 'Easy' man. But I'm looking forward to facing them head on, gathering strength from my support and driving forward to achieving my goal.

So, now I've had that Winston Churchill like chat with myself... what's been happening this week. Well, my taper has been going well. I've been reducing the hours training but - as Tom told me to do - included a few sessions in there to keep myself 'honest'. Training highlight this week was knocking another 25 seconds off my PB 10 mile Time Trial time on the bike which now stands at 23:51. So there is life in the old legs still !

I've been busy at work too, setting up some radio ads that I'm working on after I'm back from Austria, discussing future TV commercials with some clients and, of course, working on my film script. I'd be lying if I said that I find the latter the easiest thing in the world, but as I'm writing differently this time - producing a fully formed treatment consisting of over twenty pages of story before I begin scripting - I'm happy with where I am in the process. I'm hoping to have the treatment finished prior to flying to Austria so that there's nothing playing on my mind during the race preparation.

My taper week's training has looked like this:

Monday - 45 minutes swim drills, 20 minutes easy running
Tuesday - 45 minutes open water swim, 60 minutes bike, 45 minutes 80% Heart Rate run
Weds - 45 minutes run at Ironman pace
Thurs - complete rest day
Friday - 45 mins bike 10 mile TT (23:51) plus warm up and down, 15 minutes back to back run at 8 minute miles and 69% of Heart Rate Max
Saturday - Back to back session: 45 minute 2.2km swim, 2 hrs 15 mins bike 40 miles, 5 mile run at IM pace, 45 mins.
Sunday - 40 mins run at 85% max heart rate.

Total time training this week - 9.68 hours

Last week's film quote was

"You're a big man, but you're in bad shape. With me it's a full time job. Now behave yourself. "

and was spoken by Michael Caine as Jack Carter in GET CARTER. Robert Quantrell got it but only after sneaking a peak onto IMDB. Boo... hiss...

Have a go at this one:

"I'm not mad, I'm proud of you. You took your first pinch like a man and you learn two great things in your life. Look at me, never rat on your friends and always keep your mouth shut. "

Go on... you know you know. Who said it? What movie?

Congratulations, of course, this week to Tom and Helen for two outstanding performances at Ironman Germany.

Finally, the photo... Fiona and Erin went girly shopping to Milton Keynes on Sunday so Alice and I hung out together at home. She'd recently picked up a big box of complicated looking lego models which, frankly, had me scratching my head and wondering how long it would take before she gave up. But she didn't give up. She followed the assembly booklet, constructing the things, bit by bit until - eventually - a fully formed model was formed. It was a patient, revealing and enjoyable process (I played a small part as 'coach') and it made me think of the journey I've taken over the past year on the way to this challenge. My coach, Mark K, has provided the 'assembly booklet' of training schedule and words of wisdom (as have other friends along the way) and, piece by piece, I've constructed my fitness over the year to the point where it is now, I believe, a fully formed item ready for the game to begin!

Let's see.

Nearly Time...

... And you run and you run to catch up with the sun, but its sinking
And racing around to come up behind you again
The sun is the same in the relative way, but you're older
Shorter of breath and one day closer to death...

Those words come, of course, from 'Time' by Pink Floyd.

I've been musing about time this week for more than one reason. It's less than two weeks to Ironman Austria now and I've watched as the counter ticks down from over three hundred and sixty days when I installed it to its current paltry day display. Also, my script involves time or, more specifically, a character's sudden ability to re-visit a certain incident in their past.

Now, I know that Ironman blogs aren't supposed to muse over the meaning of life and characteristics of the universe, but stay with me while I postulate on time. What is time? Essentially a measuring device of our experiences I guess. But our experiences only happen in the present. There is only the present. There is no past and there is no future, for these things are gone just as is the moment a second or go that I typed this sentence. It's gone. And it's only because we, as humans, have a memory that the notion of time exists so that we can somehow file away and order our experiences. And, as we've realised that we have memory, so every force must have an opposite and we've given ourselves 'the future'.

Load of balls, I hear you say. No more than the musings of an intellectual pygmy punching above his weight. Well, you're probably right but we're nearly done and, at the very least, it will help you understand why I've put a bloke with a ball of string at the top of the post. Y'see I think the future and the past are like a giant ball of string. At our birth it rolls out ahead of us in a linear line and we walk that line BUT - and hear's the biggie - we don't just leave it trailing behind us. As we walk our ever unravelling piece of string (and it's constantly unravelling because our future isn't pre determined) we have to gather up the string of our past and stuff it into the pocket that is our memory. Imagine that - having to fit a never ending piece of string inside a pocket of limited proportions. Would the string stay in a nice, straight, linear form. Nope. It would buckle and bend and twist back on itself. There would be no order to the shape of it and, when you put your hand into your 'memory' to access it, there would be no sense to the exact part of it that you grabbed.

That's why, I think, for no apparent reason certain memories are stronger than others. How is it we can remember (as I can) a five year old boy showing me his Clarks Tracker shoes (with a compass in the shoes and animal paw prints on their sole) at my primary school in Preston in the early 1970's, yet I can't particularly remember my long bike from last Sunday. I could go on forever but work calls so must wrap up this week's post.

A few things to sort out first. Firstly - I don't use a web counter and consequently have no idea who reads this blog so don't be afraid to leave posts. It's always nice to know we're not alone.

Secondly... big news this week is that I signed up for Ironman Germany in 2009. So (and I can almost hear the collective groan from here) that's a year's worth of posting to come. I fully intend to deal with splitting the atom and finally unify Einstein's unproven theory of everything in the next twelve months. I'm looking forward to completing Ironman Austria and re-assessing my goals for the coming year. I've also enjoyed my few months membership of Team Milton Keynes Tri Club and am excited that we've chosen Germany as our Ironman event of 2009 so I'll have my regular training buddies in place.

Thirdly - I guess I should touch on my training this week. I'm officially tapering and going through grumpy and frustrating feelings which is, apparently, normal in the taper. Some days I feel like a Greek God, others like a donner kebab. But I'm putting all my faith in my coach, Mark K, to get me to the start line in tip top condition.

Here's the week that was:

Monday - 45 minutes pool swim drills, 30 minutes running (20 mins at 80% max heart rate)
Tuesday - 45 minutes open water swim, 30 minutes non fatigue bike session (easy high cadence)
Weds - 45 minutes bike (pyramid efforts with recovery in between), 60 minutes running (40 minutes at 85% or Max HR, including gels and nutrition practice)
Thurs - 45 minutes open water swim
Friday - 45 mins 10 mile Bike Time Trial plus warm ups and downs, 15 minutes back to back run, 42 minutes run including tempo half marathon pyramid sessions
Saturday - 45 minutes open water swim, 15 minutes run, 80 minutes strong bike, 30 minutes run (all back to back)
Sunday - 2 hours and 5 minutes bike including 1 hour 30 minutes at Half Ironman pace, practing nutrition, 50 minutes running (including 40 minutes at 85% Max HR and practicing nutrition).

Total training this week 12.45 hours.

Highlights have been the fact that I dragged myself out on my own in the heavy winds and completed our A505 10 mile Time Trial course (on my training wheels) in a new PB of 24:16. I'm also pleased with my running and specifically with the fact that even when running back to back off the bike, I'm having to run extremely fast to get my heart rate up to 85% of maximum. Often I'll be needing to run sub 6:30 minute miles to get into my training zone which, I think, is testament to the level of fitness that Mark K's training has brought me to.

Lowlights? This is LIFE. There are no lowlights :-).

Last week's film quote was:

"I like to see a man of advancing years throwing caution to the wind. It's inspiring in a way. "

And was spoken by Andie MacDowell's character in GROUNDHOG DAY.

This week's quote is our easiest yet and is especially for Robert Quantrell who's been grumbling that he can't get the quotes. It could easily have described me a couple of years ago...

"You're a big man, but you're in bad shape. With me it's a full time job. Now behave yourself. "

Usual question... who said it and in what movie?

Finally, a couple of 'good lucks'. Good luck to my youngest daughter Alice, who is participating in the regional school sports today. And, after a year of superb training and blogging, my mates Tom and Helen are finally ready for their assault on Ironman Germany on Sunday and, hopefully, a slot at Kona in Hawaii in the process. Tom's surname is Williams, Helen's is Turton. Follow their progress this Sunday with www.ironman.com and their live athlete tracker.

Good luck guys... it's been a pleasure and a privilige sharing it with you. Now it's time to deliver.

B Story...

Good morning my blogging friends. Here's a photo of my heroes (or should that be heroines? I always think that sounds like a bunch of female drug dealers). Reading from left... Erin, Fiona's sister Jane, Fiona, other sister Claire and (front row) Alice... all took part in Sunday's Race For Life, walking 5km in aid of Cancer Research and, more specifically, in memory of my mother in law, Margaret, who succumbed to cancer after a long and brave battle several years ago.

It was a great event and a privilige for me to go and support them when it's usually they that are braving the elements to cheer me on.

Well done girls.

And this event got me thinking... 'B story'... what's that all about, then? Well, as you know I'm busy constructing the story and plot of my next script and I'm at that point when I have to give some thought to the B story.

Y'see a movie isn't just about one thing. Oh no. That would be too easy. A movie's usually about several things. One of them is always the key story - the main theme - but there is ALWAYS a B story (and often a C and D story) that supports that theme, underpinning it and eventually influencing the resolution of the story in its finale. An example? Oh dear... I figured you might ask for that...

Okay... Let's take my favourite movie of all time - THE GRADUATE. This is a story about Benjamin Braddock being worried about his future life. We're very clear on this. It's stated at the beginning of the movie and it's drilled into us all the way through. Even the poster screams at us... 'This is Benjamin - he's a little worried about his future'. He's a boy/man in flux, having just left university and struggling to come to terms with growing up and the direction his life is going to take. That's our A story.

As a result of our A story, Ben starts a misguided affair with Mrs Robinson, a friend of his parents. This is still part of our A story... Ben is confused, not only in life but love. However, a B story emerges when Ben meets Elaine, Mrs Robinson's daughter, and begins to fall in love with her.

As Ben's life unravels (A story) so his love for Elaine (B story) grows. The two are seemingly irreconcilable until, in a dramatic finale, Ben rushes to the church where Elaine is marrying another man, drags her from it and they escape together into a happy future. Finally, in a glorious moment we have A and B story synthesis. Ben's love for Elaine has finally been requited (B story), he's become a man by 'rescuing' her from the unhappy marriage she was about to commit to and secured his own future happiness (A story) by so doing.

So... that's how a B story works. Every movie has one. Go find them in your favourites and report back :-).

But Sunday got me thinking. There I was, watching those I love doing their thing at the Race For Life having struggled through the previous week to complete my training and to thread the B story through my own story idea. (Thanks for asking - I'm getting there!)

It struck me that Ironman is one of those things that starts off as a B story in one's life but can rapidly become the A story. Now... it's important that a B story stays where it belongs - in the background - underpinning the main A story. Otherwise the story becomes unbalanced and unfocussed. It's important, I think, to remember that Ironman is something which drives us forward and informs our life, not the other way round. Hard I know... but important at this time to keep things in check and go forward to the race with a balanced mind, happy that all elements of our lives are moving in sync.

So ... with those pompous words of wisdom in mind... BIG UP to my Ironbuddy Gabriel who left his sleeping wife and kids at 1am on thursday morning and went out with a friend to ride 120 miles in circuits around London's Regents Park, returning home at 8am to kiss the kids, grab 3 hours sleep and go to work. Dude... awesome... and, as Roy Castle once said, "Dedication's what you need". If anyone can beat that for a training frenzy... please, please let me know.

My training has been solid and focussed once again. I feel this week has possibly been my best week's training this year. Every session has counted and I'm now officially beginning to taper down my volumes. Here's what was done:

Monday - 45 mins pool swim (drills and 25m sprints), 45 mins run at 80% of Max heart rate
Tuesday - 45 mins open water swim, 2km. 30 mins non fatigue bike, 70 mins strong run at 85% max HR
Weds - Rest Day
Thurs - 45 mins open water swim, 2km, 90 mins bike (60 mins at full pace in aero position), 60 mins run back to back with bike at sub 8 min miles pace.
Fri - 45 mins intense short bike sprints, 60 mins easy run at 75% Max HR
Sat - strong open water swim, 3km at 51 minutes followed by 15 minute run. 70 minutes bike (turbo due to weather) medium pace, back to back run 55 minutes - strong and controlled concentrating on good form
Sun - 2 hours 15 mins bike fatigue session (turbo due to weather) including 1 hour 45 minutes at Half Ironman pace, 45 minutes back to back run at 85% Max Heart Rate

Total time training this week 15.11 hours.

Last week's film quote:

"You know we just don't recognize the most significant moments of our lives while they're happening. Back then I thought, well, there'll be other days. I didn't realize that that was the only day".

was spoken by Dr Archibald "Moonlight" Graham (Burt Lancaster) in the movie FIELD OF DREAMS.

Well done to Carl and Richard who got it right. However, several of you are getting a bit leery and dissing my cryptic clues... so let's see how you go without the clue this week. Particularly apt for some of us:

"I like to see a man of advancing years throwing caution to the wind. It's inspiring in a way. "

Congratulations to my mate Dave Harvey who completed the grueling Ironman France course yesterday.

Welcome to the world of triathlon to my housemate at Manchester Uni - Dan Moore. Dan, we'll have you doing an Ironman faster than you can say "I used to be managing partner of a prestigious law firm".

Best get on with my A story... in the words of Ken Dodd...

"Tatty Bye"...

Egg Cracking...

They say you can't teach an old dog new tricks. Well, I'm not the most decrepit pooch in town but I've certainly learned a lot this week.

If you know me, you'll acknowledge that I'm not the shy, retiring type. Now, this can be a great benefit in life... fortitude, ploughing on in the face of adversity, a resolute determination to reach one's goals etc, etc. It can also - I acknowledge - be a limitation... I can be stubborn, pig headed and fail to see the advice of others as being in any way anything that might outweigh my own ideas and notions - even though these might be formed with a fraction of the knowledge of the advice given to me by others.

It's this last point which is relevant in this case. My coach Mark K has been trying to hold me back as long as we've been together. Last season - my first in triathlon - he took a large ex-rugby player with dodgy knees and guided him to a 12 hour Ironman. Needless to say, the time would have been sub 12 hours if I'd listened to my coach about transiton speeds and nutrition on the bike.

This year I set him the target of guiding me to a sub 11 time. No easy feat, especially with me taking his coaching plans and regularly going 'off piste'. Oft would be the time I'd crash into an unscheduled long ride or my legendary long training day with Tom and Helen without Mark's knowledge. He'd sigh (I can hear him sighing at his home in Wing, some 12 miles away) and warn me of the dangers of not listening to him.

Well, Mark... I'm listening now. I felt tippety-top at Bala, racing well and finishing with something to spare. Whilst everyone is crashing into their max weeks of training, Mark is holding me back, insisting that I spend no longer than three hours at a time on the bike and that I focus on fitness and quality at the expense of distance. His reasoning: I have the distance in my legs and lungs - it's all been done: now is the time to sharpen up and make every session a focussed piece of training and the best way of doing that is if I'm fresh for every one, rather than being burnt out after a long weekend in the saddle.

I have to say - it's worked well this week. I feel light and refreshed, a week after Bala but was amazed to see I'd completed 15 hours of training.

Monday - Post Bala Rest Day
Tuesday - 45 mins 2km Open Water Swim, 45 mins recovery run, 40 mins recovery bike
Weds - 2 hrs 40 mins easy bike (approx 45 miles) 51 mins run at IM pace
Thurs - 45 mins OWS, 2km
Fri - 75 mins cycling starting with 10 mile Time Trial, 45 mins run at IM pace
Sat - 45 mins 2km OWS, 3 hours bike, 56 miles, 30 mins run at IM pace
Sun - 2 hrs 10 mins 14 mile tough and hilly x country run at steady pace

Total time training this week - 14.85 hours

It's been a good week for learning in other respects too. I've promised to keep you up to date with my writing and it's going well. I'm writing in short bursts, still constructing the bones of the story which, for me, is the hardest part. If I'm blocked, I walk away, or go out training (or visit Tri Talk :)). But whaadyaknow... the story is coming. Evolving. And for a story that is pretty complex I'm pleased with where we're at. Previously I'd be sitting staring at a blank screen but I'm learning that when it comes it comes and when it ain't there... well, it just... ain't... there.

But my greatest new discovery of the week has been the cracked egg. "What the flip ('coz I know you speak like that) is 'the cracked egg'?" - do I hear you mumbling into your early morning lattes?

Well, the cracked egg is a game taught to me by my youngest daughter Alice. It involves sitting on the trampoline and tucking your knees up to your chest, holding onto them with your hands and arms wrapped around. The others bounce on the tramp, sending you into an uncontrollable boinging frenzy which - at some point - results in you having to let go of your legs. At that point, dear reader, your 'egg' is 'cracked'.

Fiona's egg is just about to crack in this pic...

It was the best part of a wonderful Father's Day, proving that the best thing in life really are the simple things.

I, of course, completely forgot to send my own father a card so here's a shameful and belated greeting - Happy Father's Day, Daddy... I love you.

We have a couple of 'well done's' this week but we'll leave them until after the film quote.

Gabriel correctly identified Ferris Bueller as the speaker of these words:

"A man with priorities so far out of whack doesn't deserve such a fine automobile".

He complained the cryptic clue wasn't cryptic enough. (The Big Wheel Skips School - geddit?)

Let's see how we do with this week's:

"You know we just don't recognize the most significant moments of our lives while they're happening. Back then I thought, well, there'll be other days. I didn't realize that that was the only day".

What film? You want a clue? Okay. Here it is... 'An ambitious crop'

BIG UP'S this week to Tom and Helen (again - this is becoming tiresome :-)). Tom for winning his age group and Helen for coming fourth in hers at the UK Half Ironman (or Ironman 70.3) on Sunday.

To Colin Bradley, my good mate and training companion... who beat me for the first time in a 10 mile TT on Friday with a personal best. Well done mate. Get ready to see much more of my arse in the future :-).

And finally - after a grievous omission last week... great big Kenny Everett sized clapping hands to my mate Jason Bulley. Jason is a Director of Photography with whom I've become great friends. We share a love of endurance sport and yesterday (following a season of marathon running) he completed The Comrades Marathon in South Africa - 55 punishing uphill miles - in 9 hours 52 mins. He's promised a photo so at some point I'll edit the blog and add it in. Well done Jason - great work, great preparation for your Marathon des Sables (though you've got a year more prep to do !!!) and thanks for the photos from Bala - it was great to see you there.

Good luck to Dave and Iain who set off this week for Ironman France.  I'll be following your progress, boys.

Have a good week, lovely people. And if you've got kids... have fun with 'em...

I love it when a plan comes together...

FADE IN:


We open on a triathlete. Handsome. Tanned. Frustrated. He's struggling with his inner demons - looking to get started on a piece of work which he knows could change his life...

You ever have one of those weeks when things just seem to go well?

No? Then you don't know what you're missing.

I've been wrestling with the hows, ifs, whys and so on of putting pen to paper - or rather fingers to keyboard - on a new film script for the longest time now. But I've never been able to commit to doing it. Too much clutter. Too much work on. Too much training. I'd kind of lost sight that not only can I write movies, but that I actually enjoy it. The whole process had become a spiral of self-induced difficulty.

However, thanks to some serious 'knuckling down' and de-cluttering of my mind, I've put myself in a position to begin... and things are flowing... and what do you know - I'm enjoying it. I'm not going to curse the project or test the limits of your blogging patience and dedication by summarising it for you but I'll keep you posted on its progress as I work through all the elements of creating these characters, the story and the events that shape their lives. See what I mean... it IS kind of fun - isn't it?

Summer is also here and the gardens are looking fantastic. All the work Fiona has done in her planting over the last couple of years is bearing fruit (sometimes literally)

This weeks top photo is from yesterday's event at the Bala Middle Distance Triathlon (known as half Ironman for some) held in Snowdonia in Wales. It's a relentless course of hills and more hills (although the lake is reasonably flat :-)) comprising a 2km swim, 82km bike and 20km run. It was a 'B' race for me, with my main (and only) 'A' race being Ironman Austria in under five weeks time. I raced with my Team MK teammates (from left) Martin Erasmus, Andy Jones, (myself) and Graham Mackie and was really pleased with my sub 5 hour time of 4:54:53 comprising:

Swim and T1: 38'25
Bike and T2: 2:37'06"
Run: 1:39'22"

The rest of the week was a build up to Bala so my training volume was down slightly on previous weeks, though I did undertake my first ever 10 mile TT on my Cervelo P2C. Needless to say, the beast didn't let me down and I knocked a full 1'30" off my PB, bringing it down to 24'25".

I like to think that it's something to do with the cyclist as well!

So -

Monday: 70 minutes tempo cycling
Tuesday: Rest due to nagging heel injury sustained through over running on holiday
Wednesday: 45 minutes 2.4km swim (800m reps), 2 hours 35 min bike at 20.5 mph average (53 miles), back to back run 35 minutes.
Thursday: 45 minutes open water swim 2km, 30 minutes bike set up for Bala.
Friday: 45 minutes bike including 10 mile TT at 24'25"
Saturday: 30 minutes bike, 15 minutes run as loosener for Bala
Sunday: 5 hours Bala Half Ironman

Total training this week - 12.83 hours

Last week's film quote was a tricky one:

"A hobby should pass the time, not fill it" was uttered by Norman Bates in Alfred Hitchcock's 'Psycho'. Too true, Normy baby, too true.

Here's one from one of the funniest movies ever (IMHO)
"A man with priorities so far out of whack doesn't deserve such a fine automobile."

No IMDB but you can have a cryptic clue... 'The Big Wheel skips school'

Congrats to Helen and Iain for representing GB at the World Triathlon Championships in Vancouver, to Mrs O'Neill for enduring 20 years of marriage with me - bloody hell that makes me feel old - and still supporting me in everything I do and finally... big and hearty steak-pie-sized congratulations to you, fair reader, for being my Bloggies...

The writer breathes a sigh of relief, turns off his computer, lights up a cigar and we...

FADE TO BLACK

Now that's what I call Training...

Some things never change ! So what's an Ironman to do in Portugal when the weather's a bit dicey? Have a pint of course.

Apologies for missing a week of blogging but have been away on our annual family jaunt to the Algarve.

Family time is very important to me, as you know, and I really enjoy our hols in the sun, relaxing with the girls. Not much sun this time but plenty of relaxing and, I'm pleased to say, plenty of training too. Well, plenty of running anyway. I ran every day - distances from 10k upwards, including a half marathon run at Ironman pace with 15 minute walking 20 second breaks mimicking the Ironman rest stops. I also took over my wetsuit and swam in the sea but it was rather too rough for this non-fish and I called it quits after one tumble-dryer like session.

Prior to leaving on the friday I'd had a good week training including a five hour bike ride with a group from Team MK.

On my return I went straight into a 'simulated' half Ironman with the same guys, swimming 2.2km, biking 52 miles and running eight miles (alright then, a bit short on the run) to get the body back into training shape.

Yesterday was a short bike ride and an eight mile cross country run.

Only six weeks now to Ironman Austria and a key four weeks of training ahead prior to taper. I think I've been overdoing the running recently as my knee is playing up again (regular bloggers will remember I've had three knee ops on the right knee and have no cartilage in the anterior side of the knee - I think that's how you describe the outside part of it). It flares up and swells if I put it through too much impact and I think that's what's been happening. My right ankle is also suffering with some kind of repetitive strain - so I'm going to be taking it easier this week on the running front on the run up to my Half Ironman at Bala on Sunday.

The good news though is that the Cervelo continues to amaze me. I'm getting into the swing of it now and it's all becoming second nature. The difference it has made to my cycling is huge and I'm confident that I can get close to the 5:45 I've set myself for the bike split in Austria.

Last blog's film quote was, of course, from CITIZEN KANE and as you all know... "Rosebud" was actually his...

... I'm sorry, I can't spoil it for you. If you haven't watched one of the greatest movies ever made you should be ashamed of yourself. Go hunt it down and watch.

Another classic movie this week and a quote particularly apt for some of us:

"A hobby should pass the time, not fill it."

Who was responsible for these words (and in what movie) and who - when you're doing as much training as we are - actually believes it?

A final photo this week of the aforementioned three girls in my life enjoying themselves in Portugal. From left, Alice, Fiona and Erin. It was also Alice's eleventh birthday during the week. Time flies by and you've got to grab that precious time with them whilst you can. Happy days.

GOOD LUCK this week to my Ironmates Helen Turton and Iain Parsons who are representing Great Britain at the World Championships in Vancouver. A great honour and I'm sure you'll do us proud.

CONGRATULATIONS to Gabriel and Iain who completed Ironman Lanzarote - the toughest of courses in the toughest of conditions.  Gabriel came home in 11 hours 10 mins after enduring a hard bike but still completing a sub 4 hour marathon.  Iain came in at 13:39 after blowing up spectacularly on the run.  Guys, even though you were both over  your target times - you're still gnarly, time-served IRONMEN.  Relax and kick back a bit.  (I guess that may be a bit tricky with Iain being in Vancouver at the world champs and Gabriel due to compete at Ironman Austria.)

Nice to be back with you all and - as ever - please don't hesitate to drop in and leave a message/comment if you've got the time.

Ever Fallen in Love with Someone (you shouldn't have fallen in love with...) ?

I love that song. Used to play it at home when I was younger - in my punk days - hard to imagine I'm that old, isn't it.

Isn't it?

Anyway... like I was saying, I love that song - as far as pop songs go I reckon it's pretty much perfect. John Peel may have had 'Teenage Kicks' but I have 'Ever Fallen in Love' by The Buzzcocks. Now John Peel knew a lot more about music than me, granted, but I reckon I know a bit more about bikes than John (rest his soul) ever did, even if I have been cycling for only twenty months or so.

My Specialized Allez has served me well. I've used it for all my triathlons, it's seen me through two winters of training and it's been slapped on and off the turbo more times than coach Kleanthous has laced up his running shoes. It has well over five thousand miles on the clock (excluding the aforesaid turbo miles) and it's been nigh on time that the bike cavalry came charging over the hill to the rescue.

Cue the hero of the piece - my Audie Murphy - pictured above. Namely a Cervelo P2C. A fine piece of kit, I'm sure you'll agree. It's pretty much all carbon and I've invested in a set of HED wheels which certainly look the business. Coach K and I set it up last week and I've been out on it a few times to tweak the arrangements. The idea is that I'll be able to get some serious miles on it before IronMan Austria to get used to the new aggressive position. As most of you who know me can vouch for, I'm a reasonably laid back guy, not used to aggressive positions, so fingers crossed that I get used to it in time. I'll report back but, in the meantime, let's just say I'm a happy bunny.


Actually, the photo you see above wasn't the original photo until my pedantic Ironmates Mark K, Colin B and Tom W pointed out that I'd photographed it incorrectly - the bike was facing the wrong way, the cranks weren't level, the chaing wasn't in the big ring yadda, yadda, yadda. What are you guys? The bike police? I mean, really... is this so different than the one above. Anyway, I guess you've saved me from ridicule on www.tritalk.co.uk so thanks.

So... to the week that was. Coach K had sent me two key swim, two key bike and three key run sessions to work into my schedule this week and I'm pleased to say I managed six of them. I started slowly and the weather hampered my long ride plans but I managed to get one in on Thursday. I rode for 20 minutes warm up, then 20 minutes at 10 mile TT pace, followed by 10 minutes spinning, followed by 20 minutes more at 10 mile TT pace, followed by the rest of my long bike. In windy, wintery conditions, with my bike in winter mode, I rode 84 miles at 18.8mph average which is faster than my IronMan average in Austria last year (albeit for a distance of 112 miles). But the cycling is certainly heading in the right direction.

I also completed my first race of the season, the Merchant Taylors Olympic Triathlon. In reality this was a C race for me, to get me used to stitching the three disciplines together. I enjoyed the event and came home in 2 hours 31 mins which, given the hilly nature of the bike course, was a very creditable time. Pro's were that I felt strong in the bike and run and, compared to last year, had tons more energy in the bank at the end of the race. Cons were that my transitions weren't slick enough and my swim stroke wasn't as smooth as I'd have liked. Still, a good day at a well run new tri.

Last week's training was as follows:

Monday - 60 minutes cycling with seated climbing

Tuesday - 45 minutes swimming with 2 x 800m Ironman pace efforts plus warm ups and downs, 2km total. Temp run, 50 minutes, including 30 minutes at 6:45 min mile pace.

Weds - 45 minute swim, 75 minute run at slow 8:15 min mile pace

Thurs - One hour cycling, new bike technique and set up

Friday - Long bike as detailed above. 4 hours 30 mins. 15 minutes run off the bike.

Saturday - 1 hour open water swim, easy 2.25 km including open water acclimatisation

Sunday - Olympic triathlon - 1.5km swim, 40km bike, 10km run. 2.5 hours

Total training time this week - 13 hours 50 mins

Last week's film quote was spoken by Robin Williams in DEAD POETS SOCIETY.

Any ideas on this one?

"Rosebud"

Come on, folks... you have to know that one...

I remember seeing The Buzzcocks in concert at Blackpool Tiffany's Ballroom in 1979. Great concert. Tonight we're off to see Roger Waters perform 'Dark Side of The Moon' at the 02 Arena (a concert we saw a year ago at the Birmingham NEC but just HAD to go back and see again). I shall return home knowing that the one I shouldn't have fallen for will still be waiting for me. :-)

Have fun out there...

Plot Point...

I’ve started up a film society at home. On an occasional basis I’ll get together with a group of mates and we’ll watch a movie in the cinema, discussing it afterwards – all washed down by a few ales and buckets of popcorn, of course. Sounds most un-Ironman like I know, but there were five of us present on Friday night and we had eight Ironmen between us – so I guess we’re allowed a night off once in a while!

Anyway, our film on Friday was ‘CIDADE DE DEUS’ (CITY OF GOD), the brilliant Brazilian gangster movie. It’s labyrinthine script gave rise to my explaining to the boys that every film is made up of three acts, essentially a beginning, a middle and an end and that to change acts, a ‘plot point’ must occur.

What is a plot point, do I hear you say? Well, put simply, a plot point is an action or event which turns the current action on its head and propels the action into the next phase.

Here’s an example. A kld called Peter Parker is a bit of a nerd. Picked on at school etc. We see all of this – him being bullied, him being shy, him going un-noticed by girls etc. Then… whaddya know… Peter Parker gets bitten by a radioactive spider. Wham. Plot point one. And, Act One of Peter Parker becomes Act Two of Spiderman.

Interesting, huh?

Anyway, this week I had a BIG DAY. Many of you will have followed the link on the right of this page - or just click here - to Tom and Helen's Ironman Blog (and if you haven’t you should). T and H are going at it big time in an event to qualify for the Ironman world champs in Hawaii at the end of the year. This necessitates being a serious athlete and these guys don’t disappoint. Tom did sub 10 hours at Switzerland Ironman last year and is looking to go sub 9:30 at Germany this year, whilst Helen is looking to go sub 10:30 at the same event. We’ve kept in touch since meeting at Ironman Austria last year and they invited me up to their home in Leeds for a training day.

As it happens we didn’t stay at home for any length of time!

The day began with me rising at 4.30 am and driving up to Leeds, meeting T and H at their gym before 0800. We swam 5.35 km (214 lenghts of the 25m pool) at a steady pace in 1 hour 45 minutes. From there we drove back home and got onto the bikes where we cycled into the hilly Yorkshire Dales for a 48 mile ride, stopping off at Betty’s Tearooms in Ilkley for a legendary Fat Rascal scone.

Once back at the house (or rather the garage which had been converted to Transition) we slipped on our running shoes and took off to run the Leeds half marathon route, coming home in 1 hour 50 mins – a strong pace considering what we’d already done and the heat of the day. A brief respite for some much needed food and we packed the bikes into the cars and drove to the Pool 20km bike Time Trial where – amazingly there was a little something left in the legs.

Bed at 2200 and the next thing I know the alarm is going off at 0500. We’re in the pool by 0600 doing a series of swimming sprints for an hour, followed by a weights session for another hour. They left me bloodied and beaten in the café (this week’s photo), wandering off and talking of doing a 100 mile bike ride the next day…

In all seriousness it was a fantastic 24 hours, part of my plan to occasionally surround myself with better athletes to take myself out of any comfort zone I may be slipping into. I felt I turned a corner with Tom and Helen and, in some small way, may well look back at that day as one of my own personal ‘plot points’ that has taken my training to a new stage.

Thanks for a great time and wonderful hospitality guys. I’m looking forward to hosting you here in the summer and I’ve NO DOUBTS that you’re going to go large in Germany.

So, without further ado… let’s begin Act Three of this blog – the summary:

Monday – 53 mile bike ride at 18.8 mph average including Dunstable Downs and Bison Hills. 2 hrs 45 mins.

Tuesday – 55 minutes swimming

Wednesday – 1 hr 45 mins, 5.35km swim, 48 mile bike easy bike ride, 3 hrs 20 mins, 13.1 mile run, 1 hour 50 mins, 20km Bike Time Trial, 40 mins including warm ups and downs.

Thursday – 60 minutes swim sprint set. 60 minutes weights session.

Friday – 60 minutes recovery bike

Saturday – 45 minutes tempo 5.6 mile run

Sunday – Complete Rest Day

Total training this week 15 hours.

Last week’s film quote was:

"Dozens of people spontaneously combust each year. It's just not really widely reported."

And was spoken by David St Hubbins from Rob Reiner’s THIS IS SPINAL TAP.

Answers in the comments box to this (easy) one please:

“They're not that different from you, are they? Same haircuts. Full of hormones, just like you. Invincible, just like you feel. The world is their oyster. They believe they're destined for great things, just like many of you, their eyes are full of hope, just like you. Did they wait until it was too late to make from their lives even one iota of what they were capable? Because, you see gentlemen, these boys are now fertilizing daffodils. But if you listen real close, you can hear them whisper their legacy to you. Go on, lean in. Listen, you hear it? - - Carpe - - hear it? - - Carpe, carpe diem, seize the day boys, make your lives extraordinary.”

And finally – a word for my coach, Mark Kleanthous, who gave me a mild bollocking following my 24 hour training frenzy in Leeds. Mark, you’re playing a blinder this year. I feel terrific and it’s down to your sessions. I’m looking forward to this next month of key sessions you’ve given me.

For anyone who hasn’t visited Mark’s site, do so… NOW…. Just click here.

Enjoy the sunshine, everyone.

Must have Sleep...

Since arriving back from my golf weekend I've been incredibly tired. As my mate, and three times Ironman, Colin Bradley succinctly put it... "you've been training like a nutter".

And he's right. For me... I have... not only have I been training long but I've been training smart and training hard. Gone are the days of junk hours which I don't mind admitting I succumbed to last year. In their place have been structured sessions, each designed to elicit some improvement from my creaking body.

So I decided to have an easy week this week and not be afraid of bringing it all down a notch or two. I did what I wanted and no more and, most importantly, I decided to try and catch up on my sleep.

For too long now I've neglected this aspect of training. An athlete is only as good as their body allows them to be and, when you're training every day, recovery is as important a factor as the sessions themselves. And the finest recovery aid known is, of course, sleep. For many monthis, when I should really have been in bed at ten o'clock, I've been hanging around watching crap TV with a bottle of beer until midnight. And that's not good. So for several nights this week I've forced myself up and got at least eight to nine hours sleep per night for three or four nights.

I'm noticing the difference. Energy seems to be slowly returning and I'm sleeping better and stronger over longer hours than I was over shorter. I think, frankly, I've been a little over trained and under slept. But hopefully I can turn that round.

Another reason for 'easing back' is that I don't want to peak too early. I feel that for last year's Ironman I was 'over the hill' and that I was ready for the event a month or so before. I don't want that to be the case this time. So a week or so with a quieter agenda will give me the rest I need to push on to the final stages of my training.

That said, when I counted my hours this week I was extremely surprised to see how long I'd trained. Take a look yourselves:

Monday - 60 minutes swim 2.4km swim (6 x 400m with rests), 45 mins 5.6 mile run with 35 mins at 80% Heart Rate pace.

Tuesday - Olympic Tuesday (part of my quest to do at least an Olympic distance every Tuesday) 55 minutes swim ( 2.6km made up of broken speed 150m sprints), 1 hour 45 mins very windy bike (29 miles) 45 minutes 5.6 mile run (back to back with bike ride at 7:32 minute miles average).

Wednesday - 50 minute 2.1km swim (including a broken speed 1500m), 70 mins 8 mile cross country hilly run

Thursday - complete rest day

Friday - Olympic Friday (God knows how I ended up doing another Olympic day?!) 45 minutes 2.2km swim, 82 minutes 25 mile bike with Colin and Joe, back to back 10km run with Colin 50 minutes at 8.15 min miles and 130 bpm avg HR

Saturday - 2 hours 45 mins solo bike. 50 miles at 18mph and 122 bpm HR average. 26 minutes off the bike run at 8.14 min miles and 136 bpm Average.

Sunday - complete rest day.

Total training this week 13 hours 18 mins.

I suspect many of you got last week's film quote.

"I could hardly piss straight with fear. He was a man with 3/4 of an inch of brain who'd taken a dislike to me. What had I done to offend him? I don't consciously offend big men like this. And this one's a decided imbalance of hormone in him. Get any more masculine than that and you'd have to live up a tree. "...

was spoken by Paul McGann's character, Marwood, the 'I' in WITHNAIL AND I.

Remember, no internet allowed in searching out these quotes...

This week we're staying with comedies:

Who said (and in what film)

"Dozens of people spontaneously combust each year. It's just not really widely reported."

I'm off for a bike ride. Have fun... :-)

Shhwing...

Greetings all. Forgive the brevity this week as I'm about to rush off for a meeting and have, for some reason, decided I'm going to be managing my time a lot more efficiently from here on in.

We'll see.

Strange week this week - slightly inverted as I went away for the weekend on a boys' golf weekend. The Ebola Golf Society (don't ask) was formed 13 years ago and has been meeting up once a year ever since to play bad golf and drink ludicrous amounts of beer. As we've got older the energy levels have dropped but we always give it our best shot. If you take a look at the photo I'm second on the right. If you consider I'm over 6'2" you'll see it's also populated by some fair old monsters.

Anyway... the weekend was great. Just what I needed after a few weeks of what has been hard training. Too much beer but, as coach Mark wryly commented - 'at least it's good practice for being dehydrated'.

So, the week's training (nothing at all on Saturday and Sunday) was as follows:

Monday - 60 mins swim drills, 45 mins pyramid 10k.
Tuesday - OLYMPIC TUESDAY - 55 mins 2.6km swim broken sets, 2 hours 36 mile cycling to and from Aylesbury, 45 minutes back to back 10k a 7:59 min miles average
Wednesday - 50 mins 2.1km swim including broken 1500m, 3 hours 50 mile slow bike with Simon
Thursday - 1 hour 45 mins bike with Dave Harvey (torrential downpour), 30 mins back to back run also with Dave.
Friday - Long slow run. 23 miles at 3 hours 7 mins run at 75% average heart rate and taking Ironman breaks (walking for nutrition etc).

Total training time this week 14 hours 37 mins.

Film quote? Last weeks quote of:

"I've seen things you people wouldn't believe. Attack ships on fire off the shoulder of Orion. I watched C-beams glitter in the dark near the Tanhauser gate. All those moments will be lost in time like tears in rain. Time to die."

was spoken by Rutger Hauer's character Roy Batty in the film BLADE RUNNER.

In the spirit of drunken weekends away... you should be able to get this one :

"I could hardly piss straight with fear. He was a man with 3/4 of an inch of brain who'd taken a dislike to me. What had I done to offend him? I don't consciously offend big men like this. And this one's a decided imbalance of hormone in him. Get any more masculine than that and you'd have to live up a tree. "

What was the name of the character that said this - and in what film?

Answers on the blog please, not by email to me :-)

Laters, people.

A walk in the woods...

Good morning bloggers. Here's hoping you had a productive and enjoyable last week. Slightly strange here - something of an inverted week. Our good friends Jonny and Alli came to visit on Thursday evening, bringing their two young children Solly and Matilda. Which, of course, meant that in addition to drinking a little too much ale over the weekend, most of my volume training had to be squeezed in prior to their arrival on account of me wanting to preserve:

1. My friendship with them.
2. My Marriage.

The girls were also back from their jaunt to Filey - which they loved (not because I wasn't with them, I hasten to add) but still on their Easter holidays from school - so it was all adding up to rather a hectic week squeezing things in. Fortunately business has abated slightly after a manic time and I'm enjoying the respite and not feeling guilty about getting to grips with this phase of my training.

The highlight of my training week was on Wednesday when spring was truly in the air. You know the thing... a certain warmth which brings out the smell of the newly cut hedgerows and the delight of the countryside and, for me, evokes memories of childhood and a feeling that suddenly, anything is possible and everything is worth looking forward to.

So, with that feeling of optimism and a celebration of the human spirit coursing through my veins I decided to make myself a sandwich and take off on the bike for a long ride. I'd never done anything like this before, with all my rides - in my mind - being 'training'. I figured it was finally time to enjoy the bike and see where my legs and lungs took me.

Northampton. That's where they took me. And, of course, back again. Against the wind. But it was a great afternoon. I clocked up 90 miles in near enough bang on 5 hours on what was quite a windy day, with the wind in my face all the way back. And I enjoyed pretty much every minute of it - which is what it's all about, isn't it?

Other training highlights? Well, I'm no great shakes in the pool and hence have rarely timed myself at 1500 metres or other distances. I'm not too bad in a wetsuit but the pool seems to slow me down. But, buoyed (excuse the pun) by last week's 6'24 400m I figured I'd stick the watch on myself for 1500m in one of my sessions. I've just switched to bilateral breathing for training sessions and although not flat out in this session was pleasantly surprised to find that I'd clocked 26'27" for the distance. That's comfortably a minute faster than I was swimming the distance at this time last year. I guess tumble turns would make a difference but some new tricks are beyond this old dog.

So, last weeks training was as follows:

Monday: 45 minutes swimming drills and broken short distances with Erin and Alice (swimming with me in the fast lane!!), 44 minutes run - 10 mins warm up, 8 mins at marathon pace, 8 mins half marathon pace, 8 mins 10k pace, 10 mins warm down.

Tuesday: Olympic Distance Day! 45 minutes swimming, 1.9km total including timed 1500m at 26'27". Back to back with - 75 minutes cycling, 23 miles at 19 mph average. Evening: 5.8 miles fast run at 6'52" per mile average.

Weds: Long solo bike ride. 90 miles in 5 hours. Evening - Tring Running Club 8 mile run, 61 minutes at 8:22 minute mile pace, 141 bpm average HR.

Thursday: Complete rest day.

Friday: 70 minutes swimming. 3.2km non stop.

Saturday: 45 minutes, 5.8 miles tempo run.

Sunday: 64 minutes tough cross country run over Chiltern beacons. 8:09 mins per mile average, 139 bpm average HR.

Total time training this week: 13 hours 31 minutes

I'm obviously getting soft with my film quotes. Tom and my Dad both got last week's quote:

"Yeah, he's fast! But he won't go any faster. He's a gut runner, digs deep! But a short sprint is run on nerves. It's tailor-made for neurotics."

was from the film 'CHARIOTS OF FIRE' and was spoken by Sam Mussabimi about Eric Lidell.

See how you do with this one:

"I've seen things you people wouldn't believe. Attack ships on fire off the shoulder of Orion. I watched C-beams glitter in the dark near the Tanhauser gate. All those moments will be lost in time like tears in rain. Time to die."

Who said it and in what film? And yes, I know you can find it on IMDB... but see if you can find it in your mind first.

And finally, the highlight of my week relates to the photo. Spending time with my best mates is always a highlight. And when my best mates happen to be my fabulous daughters it just makes it even better. We do lots of things together, the girls and I ( and Fiona, of course) but on Sunday the three of us went out for a walk while Fiona recovered from the weekend. We had a great time... laughing a lot and enjoying ourselves.

And that, after all, is what life's all about isn't it?

Have a good week.

A very busy week...

Good morning all. Fiona took Erin and Alice to Filey for a week's 'girls only' holiday with her sister Clare. Filey was where they used to spend their family holidays and this time round it didn't disappoint. My girls loved it and, more importantly, I had a week here to myself at O'Neill Towers.

So, how to fill said week? Well, training immediately sprang to mind and I planned a busy week.

The centerpiece of the week was to be a long ride on the Wednesday in Snowdonia with an Ironman friend, Iain Parsons. More of that a little later. It was to come after a Tuesday night visit to Anfield, where I'd once again secured tickets for a European night. For those of you who've never experienced one, they are - no matter what your club affiliation - truly nights to remember, unique amongst any other footballing occasions I've encountered. Tuesday was no exception. From our halfway line seats five rows from the pitch myself and my mate and client Paul Keen watched a fantastic 4 - 2 victory over Arsenal where the overall result was always in the balance until Ryan Babel slotted the fourth deep into injury time.

One thing that really caught my eye was the behaviour of Pepe Reina (the Liverpool goalkeeper) following the Arsenal equalizer four minutes from time. Reina was in no way at fault for the goal and turned after picking the ball from his net to find his team mates almost literally wilting before him. You could see from the demeanour of even seasoned pros like Jamie Caragher and Sami Hypia that they thought the game was all over... Arsenal's second goal had put them through on away goals and they were high fiving and celebrating a game won.

Yet Reina had other ideas. Man by man he galvanised his team, telling them that it wasn't over. That they were good enough to score again. Yes, it would take a superhuman effort but it was possible. All they had to do was believe it. The crowd seemed to pick up on his conviction and roared on the team. Within a minute they had sent Ryan Babel into the box where he won a penalty, Stevie G coolly slotting it in front of The Kop. Babel's late goal secured the win but the real hero for me was Pepe Reina and it re-affirmed my belief that most times, nothing is impossible, no matter how hard it might seem. You have to find a place deep within yourself and you need to operate what Sir Clive Woodward called 'T-CUP' (Think Clearly Under Pressure). If you can and you do... you'll win.

Following this excitement, what better way to unwind than to 'enjoy' a ride into Snowdonia from Iain's place on The Wirral... the tortuous route lasted 118 miles and took in some 10,000 feet of climb - the toughest of which was the infamous Horseshoe Pass.

The weather was suitably brutal and we stopped for an elevenses and lunch break, the lunch break being particularly welcome at the renowned Ponderosa Cafe atop Horseshoe Pass. I was over seven and a half hours in the saddle and at one point... going up 'the Shoe' I thought I was going to have to quit. But Pepe and Austria's Rupertiberg Hill came to mind and I soldiered on, manfully grinding away to the top. Another long ride in the bank for Austria. Thanks, Iain (who's now at a training camp in Lanzarote prior to his IronMan there in June) for all your hospitality and a great day.

As usual all of the training can be seen below. Another strong week with injuries, hopefully, kept at bay. The only problem at the moment is an ankle strain which is a running injury but I seem to be able to operate fine with this as long as I rest and ice post run.

Speaking of runs HUGE CONGRATULATIONS to my friends who ran the London Marathon at the weekend. Dave Jones ran another sub 4 marathon, getting round in 3:57 - a great result, Dave. Tom Williams and Helen Turton, my IronMan friends who are gunning for a place at the IronMan world champs in Kona, Hawaii, have been training furiously and were both looking for a PB in their build up to IronMan Germany this year. They didn't disappoint. Helen came home in 3:20 (beating her PB by two minutes - and mine, damn !) whilst Tom smashed his PB by over eight minutes, coming home in 2:49. Great work both of you. Keep your foot on the gas... not long to go now.

So, training this past week:

Monday: 60 minutes swim drills and broken short sprints. 45 minutes tempo cycling.
Tuesday: 60 minutes cycling - brisk and steady.
Weds: 7 hours 43 minutes cycling. 118 miles, 10,000 feet ascent.
Thurs: Rest day.
Fri: 45 minutes swimming. Broken 1500m including PB at 400m of 6'24".
Sat: Back to back cycle and run with Team MK. 50 mile bike in 2 hours 53 mins. 7.5 mile run in 61 minutes.
Sunday: 1 hour recovery cycle and 30 mins running back to back.

Total training time this week: 16 hours 39 minutes.

So, just a couple of things to tie up. Today's main photo is from my friend Trevor Brown. Two years ago, his nephew Harry was diagnosed with Leukemia. During his interminable treatments and long stays in hospital he was visited by many of the Liverpool players (he is an ardent Red). I'm pleased to report that he is now in full remission and, for the game against Blackburn on Sunday was able to be the team mascot. Well done, Harry. Great result after a strong fight.

To less important things... last week's film quote was:

"28 days... 6 hours... 42 minutes... 12 seconds. That... is when the world... will end."

and was from 'Donnie Darko'. The words were uttered by Frank, the giant rabbit. For those of you who haven't seen the movie - I urge you to rent it. Make sure you see the original version though and - unusually - NOT the director's cut.

So... who said this sports-themed quote (c'mon, Tom... I have high hopes for you on this one):

"Yeah, he's fast! But he won't go any faster. He's a gut runner, digs deep! But a short sprint is run on nerves. It's tailor-made for neurotics."

in which film, and who was he talking about?

Have a good week out there...

The Green Eyed Monster...

Envy is a terrible thing. It brings out the worst in all of us. But we're all humans and sometime along the ultra marathon of life it's going to happen to us. The monster will strike. So it was with me over the weekend when I took part in a small scale Team Milton Keynes training session.

Most of the club had gone over to Belgium for the Tour of Flanders bike ride, leaving half a dozen or so of us IronMen to train on our own. We organised a back to back session of 50 mile bike and 4 mile run, the bike session starting off with a 10 mile Time Trial so we could quickly simulate the fatigue of IronMan.

Anyhow... session smession... what I really want to talk about is the presence there of two Cervelo p3C cycles. Boy... what a machine. I jest you not... I have literally been dreaming about owning one this past week. And, the annoying thing is... I could go and get one. But something's holding me back. I feel I need to dedicate myself a little more to cycling before I splash out £ 4k on a bike... (having already forked out £ 1.5k just over a year ago on one which would be suddenly relegated to my winter training bike)... somehow I need to prove to myself that I'm worthy of such a carbon-built monster. We'll see how things stand by the end of summer and, if I'm still hot to trot with cycling and dedicated to keeping it high on my list of training priorities, then who knows... a P3C could be mine !!!

So, I hope you're all well. This week is London Marathon week. Good luck to Dave Jones, my good mate from Tring Running Club who is doing the marathon for the second time. Looking good, Dave... I like to think it's that little extra O'Neill training that's turning you into the fine athlete you are though! Good luck also to Tom and Helen - I hope the race works exactly as you want it and it fits into your training plans as you intended.

I decided not to run the marathon this year as I felt it took me too long to recover last year - albeit that I was carrying a minor injury which turned into a major. But my long running continues to develop and this last week saw me run an 18 mile training run on Wednesday night at an average of 7:47 per mile, whilst keeping my heart rate to a creditable 146 bpm average.

Last week was another enjoyable and fulsome training week:

Monday: 45 minutes run (recovery, tempo pace)
Tuesday: 75 minutes swim, 3.2km concentrating on technique and bi-lateral breathing.
Wednesday: 75 minutes swim, as above. 2 hours 17 minutes 18 mile run at sub 8 minute mile pace.
Thursday: Rest day
Friday: 75 minutes swim, 3.2km concentrating on bi-lateral breathing. 1 hour cycling including 10 mile Time Trial in new PB for course of 25'54".
Saturday: 3 and a half hours 50 mile bike and 4 mile back to back run with Team MK.
Sunday: 1 hour bike turbo and running bricks, 15 minutes stretch and light weights.

Total training time this week: 12 hours 15 minutes

Congratulations to Tom for correctly identifying last week's film quote. The conversation came from The Coen Brothers' FARGO and the woodchipper was used to grind up the remains of Steve Buscemi's body, specifically his leg.

How about this:

"28 days... 6 hours... 42 minutes... 12 seconds. That... is when the world... will end."

Who said that... and in what (brilliant) movie?

Let's be careful out there...