My Twitter account: https://twitter.com/tri4kona2014
Training done this week was as follows:
Monday 19th January 2015: Rest
Tuesday 20th January 2015: Rest
Wed 21st January 2015: 6 x reps: 3:16, 3:12, 3:10, 3:09, 3:10, 3:12
Thurs 22nd January 2015: 1 hour bike
Friday 23rd January 2015: Rest
Saturday 24th January 2015: 2 hour turbo
Sunday 25th January 2015: Swim 3.1km, 45 minute run
Tuesday 20th January 2015: Rest
Wed 21st January 2015: 6 x reps: 3:16, 3:12, 3:10, 3:09, 3:10, 3:12
Thurs 22nd January 2015: 1 hour bike
Friday 23rd January 2015: Rest
Saturday 24th January 2015: 2 hour turbo
Sunday 25th January 2015: Swim 3.1km, 45 minute run
Totals: Swim 3.1km, Bike 55 miles, Run 13 miles
A lot happens in a week…
This was a planned easier week, following two tougher weeks.
My mileages were a lot lower than they’d usually be, with a couple more rest
days than usual thrown in. I need these easier weeks to rest and recover, and
allow my legs to get stronger – the strength comes when resting, not when
training.
Monday started badly, as my neck locked up on the way to
work. Never a dull moment, and never plain sailing… I don’t know why this
happened. Maybe it was the cold air, maybe I slept funny, maybe I bent over,
twisted or lifted something in a bad way, although this is all speculation. Some
things you just can’t explain. Anyway, I spent Monday in literally excruciating
pain, unable to turn or lift my head. I had visions of last year, when my back
locked up horrendously at around the same time. I struggled through the day,
and then after work I paid a visit to a chest specialist, to get my breathing and
chest checked out.
Two GPs had already said I seemed fine. The specialist did
the usual cursory checks, which again were all fine. She was puzzled when I
said I couldn’t get off the bed and would need a helping hand – my neck really
was that bad. I did a spirometry test – basically blowing into a tube as hard
as possible, for as long as possible. It wasn’t quite what I expected, as the
mouthpiece of the spirometer had a large diameter – try opening your mouth
wide, taking a deep breath, keeping your mouth wide open, and forcing all the
air out of your lungs as hard as possible. It’s very different to blowing
through a straw or doing a breathalyser test. My spirometry values were all
fine too, but the specialist claimed that she likes to play Sherlock Holmes and
find things that are wrong with people. She wants to do a whole range of detailed
and time-consuming tests, so I’m currently weighing up whether to go ahead with
everything or to accept the opinion of two GPs, one set of spirometer results and
one set of detailed cardiologic test results that everything is fine…
On Tuesday I travelled to Italy again with work… A planned
small meeting at a supplier had turned into a large and complicated meeting, so
armed with laptops, notes, shirts, ties and exercise gear, I headed off. At
least the trip was during a planned easier week.
I’ve been asked to run in the Garioch 10K race in Inverurie
(close to Aberdeen) at the end of March, as a two-time previous winner. It’s
the tenth anniversary of the race, and so hopefully I’ll be off to Aberdeen for
this event in March. I don’t expect to win the race, but I’d love to get under
33 minutes. Part of me would like to train specifically for it, but I’ve got to
think of the bigger picture and keep focussed on the big goal of qualifying for
Kona. But I do think that doing a few faster running races and training
sessions will help my Ironman marathon.
Been there, done that, got the T-shirt, still wearing it!
I’ve also been asked to go back to Northern Ireland to run
in the provincial cross country championships in mid-February. Our club are
reigning champions, and we picked up gold medals last January. I don’t want to
go and make up the numbers though, and the club will have a strong squad. So on
Wednesday night in Italy, in the cold and rain, I told myself that my neck was “better”,
and I dragged myself out of the hotel to an industrial estate, where before
Christmas I had run 6 repetitions of approximately 1km (or approximately
0.621371192 miles if you’re that way inclined KB!) I stress “approximately”, I’ve
no idea of the exact distance. Each lap was something a little over three minutes
when running reasonably hard. I did the same 6 x 1km on Wednesday night, on
what was a terrible night for running. A comparison follows:
10/12/14 - 3:25,
3:20, 3:16, 3:16, 3:16, 3:15
21/01/15 - 3:16, 3:12, 3:10, 3:09, 3:10, 3:12
21/01/15 - 3:16, 3:12, 3:10, 3:09, 3:10, 3:12
It was much better running this week than in mid-December, on
average 6.5 seconds per kilometre quicker. I was pretty happy with this, although
the final interval was tough and I was really struggling to keep the time from
falling away. I rewarded my muscles with a hot bath in the hotel room (much better than an ice bath!) followed
by grilled beef and vegetables in the restaurant with two of my colleagues from
Korea and Sunderland.
Camera phones are terrible things
I used to relish this sort of training at university, going
and doing a timed interval session, writing it down, carrying on with training,
and then a few weeks later going back and doing the same session and being
markedly faster. It’s a good feeling. These times would give me a bit of
confidence that I could go back to Northern Ireland for the provincial
championships next month and at least give a better performance than what I
showed in the two races I did over Christmas.
Thursday evening saw a fairly pitiful exercise bike session
in the hotel gym where I didn’t push hard at all for fear of hurting my knees
on an ill-fitting bike that could hardly be described as adjustable. On Friday I
flew back, with the clearer weather affording some spectacular views of the
Alps from the plane. And such blue sky too… I have to work out a way to live
somewhere like this…
The Alps from the Alitalia flight. Awesome.
On Friday I had an early night, thankful that I hadn’t gotten
ill following the Italy trip – lots of attendees were coughing and spluttering.
On Saturday, I had the second of two appointments for the cardiology study I
have volunteered to take part in. This study is being sponsored by the British
Heart Foundation, and is analysing the impacts on the heart of prolonged
endurance sports training and racing. So essentially I am guinea-pigging myself
to contribute to ground-breaking medical research, while also essentially
having my heart tested in detail. My first appointment was last week and
involved an electrocardiogram, an echocardiogram, a blood test, and a VO2 max
fitness test.
My second appointment was for a cardiac MRI, in the Heart Hospital
in central London. Being the wimp that I am, I was dreading this, as I knew I’d
be getting a cannula stuck into my vein, and I knew I’d be getting injected with
gadolinium (a dye), then shoved into a noisy, clunking, tight magnetic tube for
an hour. Part of me really wanted to bail out, but I’m not like that. So I
found myself in a hospital gown, lying on a reclined chair, looking the other
way, gritting my teeth, while listening to the doctor’s small talk, knowing he
was armed with a needle and a cannula that were meant for me. I’m convinced
that medical people are trained to engage in small talk just before they do
something unpleasant to you.
So true. These people are priceless.
In went the cannula, the small talk stopped, and onto the
MRI table I went. Two other doctors started bustling about over me, strapping
me down, putting electrodes on me, putting stuff under my legs, and putting
earphones on. And into the tube I went. Being naturally curious and
inquisitive, I wanted to look around, to see where these noises were coming
from, but I wasn’t allowed to move. For the next 30 minutes I shut my eyes and
followed the repeated instructions to “take a deep breath in…. and out… and
stop…” as the machine scanned my heart and legs.
On “stop”, as I held my breath out, the machine kicked into life to capture the
images, clunking, beeping and whooshing as it did so, also causing a funny
vibration above my left eyebrow. For a count of 13 of 14, the machine would
make its noises and do its thing, then I’d hear “and breathe normally”. And
with a gasp, I’d breathe normally again. After about half an hour, they told me
they were going to inject the dye. The worst bit. They’d told me all the risks
beforehand, how it can cause anaphylactic shock in a very small percentage of
people, what the adverse reactions could be, how the kidneys and liver could
fail to remove it from my system. I hoped I wasn’t in the unlucky small
percentage of people, and tried to take reassurance from the blood tests last
week that showed my kidneys and liver are functioning normally.
“You might feel a cold sensation and a metallic taste in
your mouth… here we go…” and I clenched my teeth and braced for it. I didn’t
feel too much, and then the breathing instructions started again. The machine
started aggressively honking this time, like a pissed-off goose. I guessed it
was operating a bit differently now that the dye was pumping around my
arteries, veins and heart.
After a few minutes, one of the doctors came over the
headphones. Laughing this time, not the usual cool, reassuring business-like demeanour.
I thought, “What the heck is going on here?” She was properly laughing her head
off. “We forgot to connect you up to the dye machine!” I didn’t quite see the
funny side. Maybe I'd have started honking and flapping if I hadn't been tied down inside a magnetic tube, The doctor came in, and the table moved me out of the tube. I got hooked
up, and moved back into the machine. “Here we go again…”
“Uuuurgh, gurghhhh, aaaaa, sssssss…” My reactions to the dye
being injected. Not a nice feeling as the gadolinium went in, too quickly for my
liking. I felt burning in my arm, and this feeling continued for the rest of
the scan. I guess my heart rate went up quite a bit. I just wanted to get out
of there. Finally it was over, and they got me out of the tube and unhooked. I
was pretty relieved. They seemed to want to get the next patient in as quickly
as possible. He was an older guy, not part of the study, who probably did have
serious heart problems. Health is so important. The most important thing. I got
changed out of the gown and waited in the reception area.
When the results were ready, the doctor and I had a chat.
The bottom line is that my heart is fine and healthy, and within normal
parameters, which is great. He said I have an athlete’s heart, meaning that it
is slightly enlarged although not beyond normal parameters. This is normal for
endurance athletes. He also made the point that I have got a low resting heart
rate, in the low 40s, and because of this, when at rest, my heart is a little
bit “sluggish”. Again, this is normal for endurance athletes, and nothing to
worry about. When my heart rate increases, my heart becomes less sluggish.
Maybe a bit like a big new car on a motorway: at 50mph the car feels slow and
sluggish, at 70mph it opens up and feels great.
One thing in particular the study was looking for was the
presence of scarring on the heart. The heart is a muscle, like all other
muscles. Training causes muscular break-down at micro-level, and these
break-downs scar and heal, and in this way the muscles become stronger. He said
that I show some scarring between my left and right ventricles. These are the
biggest chambers of the heart and they touch together. Where these ventricles
touch, especially when I am exercising at a high heart rate, some friction is
created, and this has resulted in some scarring. This scarring is common, and
manifests itself in around one-third of endurance athletes. It is harmless.
They were looking for other types of scarring on the heart, and didn’t find any
on me. So, all good. Some images are below.
Leggies
I've got loads more pictures on a CD. They are pretty amazing.
Thankfully the gadolinium didn’t cause any side-effects, so I was discharged.
I got home and got onto the turbo for 2 hours, just fairly easy spinning. I had
another early night, and then got up and headed for the pool. I did a fairly
easy 3.1km. I checked my pace a couple of times, and I was doing my 100s in
around 1:35 to 1:40. Not bad for so early in the season, and I haven’t even started
doing hand paddle or pull buoy drills yet, nor have I started doing any sprints
in the pool. An easy 10km run followed, and the temperature was just warm
enough that I didn’t have to wear my jacket. I even saw the first daffodil
shoots sprouting, so hopefully we are moving into spring and won’t see any
snow, ice or storm chaos.
Two tough training weeks will follow…
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