27th - 30th January 2010

As my mentor Soden pointed out at a recent session, sometimes it is quite a challenge to pad out a blog like this with funny anecdotes etc...mainly because sometimes the training is actually quite serious (boo) and there isn't that much to say other than what the sessions actually were.

This week has fitted in to that category, my hardest week of training so far this year, two swims, two runs, a circuits class and two bikes still to go, all at, by my standards, a high intensity. Fortunately next week is recovery as my back, shoulders and pecs are still aching from Circuits on Wednesday.

My finger is also aching as some clever guy in the lane next to me on Tuesday morning decided to do some mad breaststroke kick as I was pushing off the wall and booted my middle finger, snapping it back and causing much pain and underwater expletives. My ability to extend my middle finger for any sort of gesture or exercise has been hampered all week. Maybe thats why I'm still getting my ass kicked my a couple of girls? (Please come along next week Brian!!!).

I have also been reliably informed by said girls that I did not in fact cover 2.8k, more like 2.5 (?). It definitely felt like more but I'll blame it on post-swim blog writing exhaustion!!!

Wednesday was the usual circuits class at GHK. Easily the hardest session so far, as my still aching limbs are testament to. The usual mix of press ups, squats, planks, tricep dips and some sort of calf raising exercise where my partner and I developed trembling leg syndrome within about 10 seconds. Reckond its doing some good, must be up to a one pack by now on my conquest to eight. The post training recovery of Mccoys Flame Grilled crisps (awesome) and a chocolate milkshake may not be helping me reveal these shy toned abs though.

Thursday was interval running with active recovery with one of the biggest groups I remember seeing out on a club session for a while (25-30 hardened-ish athletes). This big group is great for the club but not so great for trying to pinball through on narrow pavements, i suppose it just adds to the challenge. Great session, one of those that i really felt a lot of benefit from and worked hard during, especially when you've got one young and one old!!! (you know who you are!) guy to chase and a couple of cheeky girls threatening to keep up. Good atmosphere amongst the group as well, very relaxed and motivated. Big thank you to fellow flame haired athlete Alistair for his support during my weekly abuse at the hands of fellow club members!

Out of bed early on Friday, peak pain time from circuits, so swim was pretty uncomfortable. 2.7k, definitely did it all this time, mainly 25s and 50s, trying to build up some speed, strength and higher cadence, did revert to my trusty leg float/ security blanket on occasion as swimming seems alot easier with it. Trying to incorporate more tumble turns in to my sessions, fine in the warm up but as soon as I start to push it a bit I ain't got the breath for them- here be the problem of 15 years of cigarettes and asthma!

This morning was a 5 mile run with a big hill at the start, check out the details from my Garmin in the post below. Was hard, cold and scenic.

Garmin Connect - Activity Details for Hill House Loop- 30/01/10- am

Garmin Connect -
Activity Details for Hill House Loop- 30/01/10- am

26th January 2010

swim set at sunny scotstoun (7am!!!!!!) (minus Forbes + Napier, tut tut tut)

3k all in, of which i probably managed around 2.8. not bad really and only got lapped once off Ele which is a new record. the real reason for this of course being its hard to get lapped over a bunch of 50s.

As much as Ele's swimming may impress, i think her early morning dress sense will struggle to make the catwalks of Milan, this mornings ensemble consisting of trackies and a rather fetching pair of heels- classy. Jo was rocking a pair of old skool MACKENZIE trackies (wannabe ned me thinks) and was hidden somewhere beneath an oversized baseball cap. I meanwhile looked like an elegant (ginger) milk tray man (apparently).

The track and stadium at Scotstoun, rebuilt I think in preparation for the Commonwealths in 2014 (?), is looking awesome, can't wait to get some sessions on it, just not as early as these damn swim sets, alarm calls at 6 are not good for my beauty sleep!

Garmin Connect - Activity Details for 22/01/10

Garmin Connect -
Activity Details for
22/01/10

Garmin Connect - Activity Details for 23/01/10

Garmin Connect -
Activity Details for
23/01/10

Ginger Prince Omnibus

Following in the footsteps of other (great) dramas today I am writing my first omnibus edition blog. This is due to the fact I have been in deepest Perthshire for the past few days, where internet access is about as easy to come by as a pair of cycling legs for me.

Plus points of Perthshire were quiet roads for running and cycling, stunning scenery for inspiration and, at the hotel we were at, the Ardeonig, beautiful food, accommodation and top whiskey and wine.

Training over the days away was mainly running, a 45 min hilly effort with bro and his girlfried from Rhu to Helensburgh on Thursday and another hilly one (60 mins) along Loch Tay early doors on Friday.

Part of the weekend was spent in Aberfeldy and Kenmore , where I recreated the Aberfeldy Half Ironman highlights of last year for Bro, Girlfriend and Parents. Those highlights being me missing the swim start, mainly due to a fuzzy head after the previous nights champagne and

donner kebab combination, Chris Hays dishevelled finish to the Bike Leg and Brian Forbes vomiting for most of the afternoon after his run.

Back home on Saturday, an hour on the turbo, not exciting, some shit programme about dancing, though Cat Deeley was looking good.

Sunday was a short lived turbo and a 30 min easy run to round off a fun week. Better get some swimming in next week or I'm going to be getting even more hammered than I am at the moment.

Post-walk ankle injury, only way to fix it- Aberfeldy whiskey!!!

I have acquired a Garmin forerunner from a generous club member. I've started to work out how to use it and will start to add maps and stuff to blog once software is installed. Some will be shocked to hear my heart rate hit 184! on Thursdays run.

19th January 2010

don't fear fans, i'm still here in case you were worrying about me. Been pretty busy so no time to entertain the masses. Managed to squeeze in a couple of minutes now though to tide you over until i'm back from Perthshire on Monday.

Swam yesterday morning, kicked Ele and Jo's ass (not), developed a number of new nicknames, something to do with a splinter??? and decided to call Jo Joanne, she prefers it apparently.

Session was about 2800m, i prob managed about 2600 due to lappings by the girls, main set was 4 x 400m, they were swimming them in bout 5.3o i was more like 6.30...very tiring but felt great for the rest of a very long day at work.

Circuits tonight, time to get a core

16th and 17th January 2010

Training wise not much of great excitement to report- 1 hour turbo on Saturday night (12 x 4 min steady, 1 min hard), 45min tempo run in the hills Sunday morning and another turbo on Sunday night (6 x 8 min steady, 2 min hard).

The run on Sunday was pretty good fun, sun shone, starts with a killer hill for the first 10-12 minutes, absolute agony but then the rest is fairly flat or downhill. Runs on a trail from Rhu to Helensburgh, coming out at Charles Rennie Mackintoshs Hill House.

Did manage to faceplant at one point on the run due to an icy stile, feet went from under me as I clambered over it and went face first in to what was a shit/mud/ice combo, not a good look as I ran back through Helensburgh.

Trail shoes are predominantly living up to my expectations, comfy, good stability and good grip (other than on icy stiles)- their Adidas Riot 2's.

Great to see a Scot winning on the 70.3 circuit over the weekend- Fraser Cartmell in South Africa.

Rest of weekend was spent assembling my new bike workstand (elite something off wiggle) and then putting it to good use, cleaning my road and mtb bikes, they are sparkling. The workstand is great, not expensive but really sturdy.

15th January 2010

Contrary to my initial thoughts, the swim session yesterday was actually hard. This may be something to do with the company I was keeping. You see, Ken, Vicky and David actually seem to train in a disciplined manner with short rests where as I have a tendency to allow myself leisurely breaks between reps if i'm a bit tired. Needless to say, by the end of the warm up yesterday I was hanging.

Session was 2300m, something like the following-

8 x 50m

4 x 100m

6 x 150m

8 x 50m

8 x 25m

4 x 50m.

General feedback from fellow swimmers being that I'm swimming at the same pace all the time and should be pushing harder on short stuff, think their right!

Double Whammy- 13th & 14th January 2010

The pressure to produce an entertaining and informative blog is increasing in line with my growing number of adoring fans. The word seems to be spreading about this humble diary of mine and I'm honored to be putting across my (true) stories.

Training on the 13th was a circuits class at GHK led by Guvnor McKay. It consisted of 3 sets of around 12 exercises, one minute on one minute off. Exercises included tricep dips, planks (my particular favourite), side planks, press ups, sit ups, shuttle runs, burpees (agggony!), bridges and skipping. Decent turn out and quite good fun. Still sore from it today.

Special mention must go to debutant Gemma K for her effort in trying to beat me at the plank and for taking the piss out of Lewis and my feeble attempts at press ups on the swiss ball,

serious disco bellies as David W would say.

LETS TARGET THOSE ABS, YEAH!

Back to the comfort zone last night (14th)- running speedwork, again with Guvnor Mckay at the helm. Good turn out again and a good session for keeping the group together. 3 x 1k loop around the icy streets of Knightswood, split in to 30/ 60/ 90 sec efforts with the same time to return back to the group before the next rep. After the speed work a few of us also put in a cheeky 30 min steady run.

We're up to about 10 athletes for the national relays, another two and we've got three teams to enter, wicked.

I'd also like to honor fellow blogger Fiona with a mention after reading her excellent article on the best middle distance tri's for the coming year in 220 magazine, good job (think you'll need to buy a copy as I couldn't find article on the website).

12th January 2010- Ginger Phelps

Bleary eyed and with empty (flat) stomach I had a swim session this morning with Ele and Jo. Jo was well pumped up for it and went flying off with Ele in hot pursuit and me labouring along behind.

Can't remember the set too well, suffice to say it was about 2.5k with 2 x 400 in the middle, some 50s and 100s at the start and 6 x 50 kick at the end.

Once I was over the usual shock of being out of bed at 6am, enjoyed the session, these will definitely be of benefit in the summer. My physique is improving dramatically as you can see...

Spoke to the girls about doing National Relays in the Summer, which is supposed to be a great event. So far looks like we should have at least 2 or 3 teams from Glasgow Triathlon Club going, with a bit of a boys vs girls theme, we'll kick their ass!

10th January 2010

Motivation to run on my only day off is a challenge. When there is a thick blanket of snow and ice the challenge increases exponentially and logistically. In Scotland it has been coldsnowice a lot recently so one i had to employ my herd (?) of wild horses to get me out the door to Glen Fruin, near Helensburgh for my usual long Sunday run.

I think it is about 10 - 12 miles from the start at Glen Fruin, just above Helensburgh, right through the Glen coming out at the bottom of Faslane Naval base and then back to the Gucci Suite in Rhu. Fairly comfy run with a few hills thrown in, especially at the far end of the Glen, legs were like concrete by the end 1hr 40 plodding along does that to me.

8th and 9th January 2010

Friday night does not equal alcohol, dodgy dancing and kebabs anymore. No, it entails finishing work late, getting home and sweating on a stationery bike for an hour, without even anything exciting to watch on TV, unless you thrive on watching a bunch of z-list celebrities prancing around in mankinis (although i did have a penchance for the pink one). I think The Wire boxset could be getting purchased very soon.

The upside of no alcohol, dodgy dancing and kebabs on a Friday night is that I can actually function at a reasonable level on a Saturday. Therefore I had the pleasure of a swim set at the Glasgow Uni pool this morning with a bunch of other folk from Glasgow Tri Club (Vicky, Ken, Brian and our soon to be exiled Chris). Was a long set by my standards, 3400m all in, going something like this-

4 x 100

4 x 100

1 x 800

8 x 100

4 x 50

8 x 25

4 x 100 warm down

Sauna'd and showered we recovered at Ketchup in Aston Lane. Was great for burgers and milkshake- chocolate and banana mmm

This is my bike

This is my bike. There are many like it but this one is mine. My bike is my best friend. It is my life. I must master it as I must master my life. Without me, my bike is useless. Without my bike I am useless. I must pedal my bike true. I must pedal harder than my competition, who are trying to beat me. I must overtake him before he overtakes me. I will. Before God I swear this creed: my bike and myself are defenders of my ego, we are the masters of our competitiors, we are the saviors of my life. So be it, until there is no season left, but peace. Amen.

7th January 2010

Me and my fellow Glasgow Triathlon Club members took part in a nice ice speed skating session around GHK last night. Amidst treachorous road conditions we were contained to the rugby pitches, the actual rugby players were conspicious by their absence. Triathletes are obviously tougher!?

8 x 2-2.30min reps off 3.30 with active recovery, fairly rapid and slippy with strange frog marching exercises and ali g impressions between, as recommended by the Tommy Mckay.

Peter Soden made a last minute bid for a place on Dancing On Ice with his triple plie on the penultimate rep, unfortunately there was no cameras there to capture it but I have it taped to memory- classic. I'm sure Peter will have words with his agent though and try to sort something out!

Good effort for as many club members as there were being out as I reckon it must have been in the region of -5?

Felt good during the session, fitness is definitely improving- beware.

6th January 2010

Not perhaps the most exciting session of my life tonight- 1 hour on the turbo, plodding along with the odd bit of effort and perspiration- until The Worlds Strongest Man came on Bravo, awesome.

Derek Poundstone vs the diminutive Jimmy Marku from England (although he sounded suspiciously Eastern European). Those guys do some crazy stuff, pulling lorrys and carrying cars, so when i see them straining uinder the weight of a citroen saxo it makes the mild flutter from my heart scaling the hights of maybe 150 seem quite insignificant!

Compare and contrast photos- i've got a long way to go for muscle mass, bet he's rubbish at swimming though!

5th January 2010

Well, it was an early start today! Decided that I should start swimming at 7am on a Tuesday morning as I'm rested after Monday off.

After a long drive through the non-gritted, mean streets of Glasgow I arrived at Scotstoun to be greeted by a cold pool but warm company- in the name of Elie Haresign and Jo Parker Morgan.

Unfortunately for me their pace during warm down was faster than my 50m reps, got a long way to go before summer!

So, 2500m done, of which there was 32 x 50m thrown in, the quickest was about 35 secs (not!).

Can I keep getting up this early I say to myself as I nod off at the keyboard zzzzzzz.

oh yeah, my girlfriend came along as well, check her out!!!

Augusta '09 Memorabilia

Yes, it is true, i did get my name published in The Augusta Chronicle (a wonderful example of quality journalism) and yes i did complete a half ironman there, half dead but i completed it- yee haa! I nearly beat Daniel Kowal from Florida but I did beat Tim Hayse from Chatanooga, result!

Heart Rate 169- oh yeah!!!!

for all the non-believers that say I don't ever gett my heart rate over a 100, check it out!!!

2nd + 3rd January 2010

pretty boring training to report. 2nd was an hour on the turbo watching vintage Worlds Strongest Man- the days of Geoff Capes and John Pall Sigmarsson. They were in New Zealand and got all the traditional ceremonies performed in front of them, including the haka- its the first time I've seen Maoris look a bit scared as they faced off against 8 seriously big guys, including Sigmarsson who spent the whole routine taking the piss out of them. Anyway, pedal, pedal, pedal, sometimes fast, sometimes slow and it was over. I sweated a lot so I guess it was doing some good.

3rd Jan went for a run from Rhu to Helensburgh, up Station Road, across the hills at the back, which was more ice skating than running as pic demonstrates, two falls later, one in front of a couple of attractive females and I was out at Hill House and on my way back through Helensburgh to Rhu, 5 miles in aboot 45 mins, jesus, I'm screwed for Nigel Barge 10k

1st January 2010

Hi, its the start of 2010 and also, coincidentally, the start of my blog. Not really sure why i'm going to write this, apart from the fact I like the sound of my own voice!, but it should be fun.

As often as I can I'm going to post about my training for triathlon, leading up to a number of races in the summer, those most likely to be:

• Stirling Sprint Triathlon
• Lochore Sprint Triathlon
• Strathclyde Standard Triathlon
• Gullane Standard Triathlon
• London Triathlon
• National Relays
• A half ironman somewhere warm toward the end of the year if I'm feeling ok, maybe aberfeldy if i can develop biking legs.

Thrown in with these will be some running races, the first of which, Nigel Barge 10k, is on the 9th January in Glasgow, open water swims, Great Scottish at Strathclyde park, and possibly even some cycling events!!!

2009 was a good year for me, with improvements in all the events I entered.

The two main ones being The London Triathlon and my first (and at the time I believed to be only) half ironman in Augusta, USA. At London, I improved my time from 2:25 to 2:17. If I go this year I'd like to go around 2:10 to 2:12.

The plan at Augusta was to just get round, which I did in apprx 5:20- it was tough, extremely hot and humid and i realised pretty soon in to it that the training I had done was nowhere near enough. The heat can be exemplified quite clearly by my burning flesh on the photo on the right, taken at some point during a rather uncomfortable and slow 13.1 miles.

Anyway, lets get on with this year, I'm Ewan aka the Ginger Prince, Glasgow Triathlon Club member ready to do some exercise