Kylie

The pupils finished school on Thursday for their ½ term break, our last day was Friday. For the staff Friday was a teachers training day. Now we have had our fair share of Sh** e training day’s over the years, but Friday made up for all of them. Roy Leighton from Independent Thinking came in to school to deliver a day of thought provoking lectures regarding teaching and learning. He was very dynamic, and clearly an expert in his field, at times he was controversial, however he was exciting, enthusiastic and I found him motivational. “Learning for the Individual” was his focus, however much of what he said could be applied to all of us, teachers or not. As he said, those that think they have reached the goal, or are done with learning are clearly wrong. Learning is a life-long skill and to be better at it is surely an objective for everybody. I intend to summarise some of what I took from his visit in a later post. Whilst most of what he said was aimed at teachers a lot of what he said can be applied to many working and life situations. A quote he left us with was this one from the Buddha,

“to know and not to use is not yet to know”

This week I have been looking at my training and racing aims, and this quote is a timely reminder that there are many things I know that will help improve my training and performance, but yet I fail to apply them. I will be making a conscious effort to put more of what I know into practise.

On Monday I had a great training session with my mate Paul. Like me Paul has turned his garage into a gym so that he can be time effective with his training. Paul tries to juggle work, his own hobbies, Nikki (his wife), Nyah (his 18month old) and now Ciara (his 1 month old) also like me he’s outnumbered, and he’s getting good at juggling! We did a 15 minute run as a warm up, followed by 45 minutes of weights and body exercises, super setting to maintain the intensity. My weight sessions are usually as predictable as the England Football Team, Bench Press, Flys, Shoulder Press, yawn, yawn, Lateral Raise, yawn, Bicep Curls, a few crunches etc, etc, 3 sets of 10 or 12 reps, yawn, yawn, yawn!!! So with a multitude of whole body exercises in our minds we shook things up a little. Shoulder Press with upper body lateral rotations, Squats with the 15kg weight held above your head, Bent Over Barbell rows, where the weight is powered up and at the top of the movement the bar is released and the hand grip is quickly changed before lowering, Lifting a 15kg weight disc from your left foot up and across your body, finishing over your right shoulder, the Plank and Abdominal exercises on the mobility ball. After an hour we were both cooked, but pumped with adrenaline and keen to repeat in 7 days time, come on.
My training week has been a good one. Here it is in summary,

Monday: Bike work 1hr, Weights 1hr
Tuesday: Interval Run, 6 x 1 Lap Rugby Pitch on 90sec recovery
Wednesday: Bike work 1hr, (Referee U16 Rugby match 1hr)
Thursday: Bike work 1/2hr, Bike 3hrs (51 miles)
Friday: Bike work 1hr, Weights Upper Body 3/4hr
Saturday: Weights Upper Body and Legs 3/4 hr
Sunday: Run 1/2 hr, Core Stability 1/2 hr
Total: 11 ½

Sarah celebrated her birthday on Tuesday. By 7am she had opened her presents, and Ellie was keen to get on with the game of Pass the Parcel. I had come up with a nice little surprise present. My brother and his wife will look after Ellie and Evie for a weekend in November, so Sarah and I will jump on the train and head down to London watch a Show, have a meal and then head home. This will be a great opportunity do something different, will be fun. Sarah spent much of her Birthday surfing the web and reading show reviews, I think we will try to see Billy Elliott. I’ve been troubled by Birthday Cake this week. Everybody knows Mr Kippling’s French Fancies, any colour for me, although I do like the chocolate ones. Well you can now get a French Fancy 12” x 12” a pink one of course. Sarah had a little piece of cake and I spent the rest of the week working my way through the rest of it, lovely.

The week ended with a nice walk in the Woods and a picnic. We went to Skipwith Common, an area of Woodland and Heathland between Selby and York just off the A19. It is great to get out into the Countryside. There are no distractions from home, which means we are all more focussed on each other. Our picnic site was a Bird Watching Platform 5m up in a tree, which Ellie decided was our Wooden Castle. Picnic food for us is nearly always the same, Heinz Tomato Soup (is there a better tasting soup when you are outside?) and bacon sandwiches. Needless to say the combination of fresh air, exercise, a soft comfortable sofa and central heating knocked Evie and Sarah into the wonderful world of zzzzzzzz’s While 2 of the princesses slept, Ellie and I did some sticking. We make a Fairy Picture using the Fairy Cups (Acorn Cases) that we had collected, and then Ellie helped me make some meat balls for dinner.

It’s nice to be looking forward to a week of holiday, however if I am honest it doesn’t seem that long ago that I was returning from a long summer break. I have a few jobs around the house and garden to do, I want to fit in some training, and I want to spend some quality time with my girls.

This week’s quote was amusing. Some of you will know Sarah is a massive Kylie follower. A
mania I actively encourage, she gets a Kylie calendar every year (nice) and we have been to see her in concert 3 times (nice) so I put a Kylie DVD on for Ellie and Sarah (ok, and me) Ellie treated us to some cool dance moves, Sarah platted Ellie’s hair like Kylie’s and then Ellie said,

“When I grow up I want to be Kylie”

I’m not yet sure who I want to be when I grow up, I’ll think about it this week. Have a good one, enjoy yourselves.

Face Painting Fun

Before anybody asks "yes I am available for Children's Parties" Just to clarify, Evie is a Lion, and Ellie is a Rabbit, without the ears she a closer to a 'Clownabbit'. I like this photo, taken today during the afternoon play session in the garden, two happy girls and a happy photographer. Sarah had popped up to Newcastle to see her Dad who was in hospital for a few days, and to spend some time with her Mam, so I was in charge. This morning I put the computer in the cupboard so there would be nothing to distract me from spending time with my girls. Usually on a Sunday the day is interspersed with the odd internet session, totally un-necessary and an interruption to spending quality time with my family. Last night was a good one. I took the girls round to Paul, Nikki, Nyah and Ciarra's house for a meal. By 7.30pm all 4 girls were bathed and in bed, and we were sitting down to the last 20 minutes of the England game. Nikki cooked a lovely meal, which was spent chatting and enjoying each other's company, I missed Sarah, but there will be other occasions soon. Paul helped carry the girls home and they were soon deposited in their beds. I booted up the computer and logged on to www.ironman.com and settled into the coverage of the 2008 Hawaii World Ironman Championships. I watched some great racing from Kona, and witnessed an awesome performance from Chrissie Wellington to take the Ladies title a second year on the row. In the men's race the top boys were all very fast on the bike, so it came down to the run. Eventually after 20 miles of awesome short 6 minute/mile pace Craig Alexander looked certain to take the win. At 2am I called it a night. No need for an alarm clock this morning, 5.30am Evie woke up, 6.30am Ellie woke up wanting her breakfast.

We started the day wrapping up Sarah's Birthday presents, Ellie is excited and wants a game of 'Pass the Parcel' so we found some prizes and got wrapping. Ellie's quote of the week is related to Sarah's Birthday.

"When Mummy's had her Birthday she's gonna be even taller"

The rest of the day was spent playing in the garden in the lovely weather.

Earlier on in the week my Garmin Forerunner 405 arrived. I have done a couple of short runs to test out. Its looks like a fabulous piece of kit and I know it will make me really focus on my run training this winter. I have had a steady training week, just ticking over. On the bike to school and a couple of short runs. I repeated my Tuesday lunch interval run session.........by myself, no show from any of the boys who ran last week!!!

I am looking forward to the week ahead. It should be a good one, Sarah's Birthday, some solid training, and session 1 (of many) with Paul in his garage, hitting a circuit/weights/core stability session hard, Oh yeah, I also break up for 1/2 term on Friday, a week's holiday yipee. Only seems like yesterday I went back to work after the summer holiday.

I will leave you with one of my favourite quote's from Dean Karnazes, book, 'Ultramarathon Man'.

"If you're not pushing yourself beyond the comfort zone, if you're not constantly demanding more from yourself expanding and learning as you go you're choosing a numb existence. You're denying yourself an extraordinary trip"

This week I will have this in my mind......

"The Opportunity to Fly"

'Ellie in Switzerland July 2008'

Opportunities are never lost; someone will take the one you miss. ~Author Unknown

So far my life has been full of opportunities, I'd like to think I have taken as many of them as possible. Opportunities arise all the time. Some opportunities are easy to grasp, some require a bit of planning, some are financially more difficult to take, some require a change in your routine, some just require a bit of get up and go. The opportunity to go out with some friends, the opportunity to go for a extra training ride, the opportunity for a weeks training camp in February in Tuscon, Arisona with my buddy Ben (I hope I can make it mate) the opportunity for an early night, the opportunity to help somebody, the opportunity to spend some time with people you love or the opportunity to pursue an activity you enjoy.

As a PE teacher a large part of my job involves providing sporting opportunities for the kids at my school. This term I am providing the opportunity for 100 boys to play Rugby matches against other local schools, by being part of either the U13, U14, U15, U16 or 1st XV team's. All the boy's have to do is show commitment to the training session's, and turn up on match day. This week most of my players have really grasped the opportunity, we have had 5 fixtures and all the teams have played, we have won 4 and lost 1 match. Unfortunately this week I have had to remove the opportunity to play Rugby from one of my 1st team players. The particular lad should have been a regular starter in the team, he is strong, athletic and has a good array of skills, however this season he has failed miserably to grasp the opportunity given to him. After a couple of poor performances on the training pitch he was replacement for the first game of the season, his response, quite unbelievably was "not to turn up for the game" He was given another opportunity to prove himself but rather than grasp it with both hands he made a rather feeble snatch at it. He came off the bench for the second and third game, but to me and his team mates he appeared to be "going through the motions" The end to his season came on Wednesday. Changed and warming up with the team he was told he would be a replacement (although he is a better Rugby player than some of the starting XV, the commitment and desire to play shown by a couple of the boys got them the nod) When I left the pitch to sort something out, he decided to leave it as well. To my disbelief when I returned he had gone and got changed, stating to the captain, "he didn't want to play if he was going to be a replacement" After much reflection I could only conclude that the lack of commitment, enthusiasm, effort and honesty to his team mates, meant he really didn't care much for the opportunity to represent the school at 1st XV level. The following morning I asked him to return his 1st XV tie and not to come out to any training sessions. This was a sad morning. I am very inclusive with regard to team selection, if a boy shows positive character traits he will be given a chance, regardless of his skill level. I have given this lad plenty of opportunities to prove himself, Oh well, I hope he will realise his mistakes, and learns from his actions.

I think I have grasped some training opportunities this week. Monday 1 hour on the bike and a 7.30pm a 45 minute run with my new head torch. A strange sensation but perfectly acceptable, making the canal tow path, woods and quiet, unlit roads run-able. I have decided to use the Rugby players at school to increase my commitment to a weekly run session. Keeping it simple on Tuesday, we did 6 reps of the Rugby pitch (approx 350m) with a 2 minute static recovery. Writing down lap times helped everybody stay motivated, I ran 59 to 61 seconds. As the weeks progress I'll change the interval distance, rest times and number of reps. I then refereed a Rugby match for 1 hour, riding in to work meant I also clocked up another hour on the bike. Wednesday another hour cycling and an un-planned 30 minutes of refereeing after our RFU referee pulled a muscle. Thursday I have a 1/2 day so have the opportunity for a long ride. I knocked out 2 1/2 hours in bright but windy conditions (perfect Lanzarote conditioning) add in my ride to school, a good 3 hour day. Friday I just rode to work. Saturday I refereed for an hour. Sunday I raced the Cleveland Relay Triathlon.

I am Newcastle at Sarah's Mam and Dad's house, staying tonight thus making for a much shorter drive to the race tomorrow. Ellie loves to spend time with her Grandma and Grandpa, or as she calls them "Ra Ra and Pom Pom" We try hard to see them as often as possible, and do take the opportunity to leave the girl's for a week at a time. This gives Ra Ra and Pom Pom the opportunity to spend some quality time with Ellie and Evie, Ellie and Evie a chance to have fun with their Grand parents and me and Sarah with a chance to spend some much sought after quality time together, every ones a winner!!!

Cleveland Relays, the opportunity for one last triathlon (albeit a relay event) in 2008. Meeting at Acklam Sports Center we decided on our team configuration. My team consisted of Chris, Pat and Simon from the LBT Tri Club. Now, I haven't swam since IM Switzerland, not that that would be a problem. I find it hard to fit in much swim time, so tend to keep my upper body strong, then get some specific swim training done during the open water season. I still swim pretty consistently and can usually hit 1.45 per hundred. Today I swam 6.42, and felt good in the water. The bike consists of a 4 man Team Time Trial. I knew I'd be the strongest in my team so was prepared to drag the boys along, and back it off if necessary. We wont be challenging for places in the GB 4 man pursuit team, but we kept it together for a good ride. After an hours break it was time for the run. The run is a 5km relay. I went off first and soon went seriously anaerobic, realising how hard a 5km race is. On a slightly short (0.25km) route I clocked 18.42, so was really pleased. Cleveland Relay's is not really about the times, or the finishing position, more about having the opportunity to spend a day racing with your team buddies, and doing a different format of racing. It was really good fun, and a great way to finish the triathlon season. Hat's off to the Adwick Tri boys who raced as Batman, Spiderman, Superman and Captain America (they were pretty quick as well, must be the super hero powers!)

Ellie's quote for the week, setting the scene; it's getting close to bed time and Ellie is trying her best not to have a bath or a go to bed;

Dad "right Ellie, time for a quick bath"

Ellie "or a quick shower"

Dad "or a quick shower, it doesn't really matter"

Ellie "or a quick nothing"

Great stuff. On the subject of kid's providing fantastic moments congratulations to our good friends Paul and Nikki who welcomed Ciara into the world to join big sister Nyah. Well done Nikki you were a superstar last Sunday. Paul, me and you are now seriously outnumbered, 4 little girls and 2 big girls! surely we should get thoroughly spoiled?

Big congratulations to Tom and Helen, who both nailed Great North run PB's, 1.20 and 1.33. Well done, a great season from two friends who rarely miss an opportunity.

Another week draws to a close, its been a full one. Have I missed any opportunities? I am sure I have. I think it must be impossible to take all those that come your way, however I have made the most of those that I have taken. Lets see what next week brings.....

'Sleep'

I haven't really done many training sessions this week, but I have been pretty active. I have ridden to work and home every day, so that gives me 6 hours on the bike (120 miles). I trained in the gym on Monday putting in a steady free weights session (all upper body parts). On Wednesday I decided that the 1st XV needed a tough running fitness session. Out on the field I set up the Multi Stage Shuttle Run Test (Bleep Test). This is a running test where you run 20m, turn, run 20m, turn, and keep repeating. Roughly every 12 repetitions the pace increases. Level 1 is very, very slow, and level 21 is at an impossible speed. Apparently the higher levels are achievable by elite athlete's, however I have my doubts. At level 21 it is hard enough to cover the distance, let alone turn and accelerate back up to top speed. The progressive nature of the test and the turning and accelerating makes this a tough test. It gives a good indication of aerobic fitness, and gives a bench mark on which to assess fitness gains after a period of training. When I was in my early 20's (seems like years ago) and still playing a high level of football, I have 'maxed' out at level 13.8. I have seen very fast 800m runners get to level 15. Wanting to increase the motivation amongst the players I decided to take part in the test. I felt very comfortable through level 7, 8 and 9, and ok through 10, it is then that lactic acid flow resembles a river in spate, flooding every working muscle. I dug in, said good bye to a couple more players, and resisted the urge to stop. I went through level 11 with 2 very fit back row forwards, one of them a GB Judo player in with a chance of Olympic Representation in 2012. All three of us went past level 12 and we managed a couple more repetitions before succumbing to the pace. I then announced to the team that we would all repeat the test aiming to get to within 2 levels of our previous attempt. This was going to put me quite deep in the hurt box. Repeating the test was mentally tough, but this is what achieving in sport is all about. We pushed through level 10 and fought off the urge to stop until we could fight no more. Test 2, level 11. I was really pleased with my performance, my overall fitness is high, and my running fitness pretty solid, plus more importantly whilst I didn't win I wasn't beaten by any of them!!!!

On Friday the staff played 6 a'side football against the 6th form. In my footballing days, short sharp sprints, and explosive bursts of pace used to be second nature to me, I could do more midfield running than anybody I ever played with. However years of triathlon and cycling have changed my fitness dynamics, I'm now efficient at a steady pace for hours, but 20 minutes of high intensity football leaves me out of breath and looking like a couch potato!!! Despite making it incredibly hard for ourselves we won 4 -0, and after a string of horrible shots on goal, I did eventually get one in. 2 wins from 2, top of the league.

It's been a tough week just "starting and finishing each day", thanks to Evie. Once again she has had both me and Sarah up on more than one occasion each night. It's really not Evie's fault, she is just hungry, and cutting some more teeth! Each day ends for her just after 6pm, she is usually beside herself, and after a quick bath and a bottle of milk she very quickly falls asleep. The trouble is she is going through a growth spurt, and needs more food, but it is impossible to top her up with solid food before bed time. The worst night included a 2.30am bottle of milk, a 4.30am shot of medicine, a cuddle and a walk around the lounge, and a 6am bottle of milk!!!! Disrupted nights sleep are not great. This week I have woken up each morning at 6.30am tired. The day I had planned to run into work coincided with the worst night of disruption. A 6am wake up, running by 6.20am had as much appeal as eating the white of a boiled egg (never, ever, ever liked that part of the egg, "yuk") so I canned that idea, swapping it for a leisurely cycle in. The other end of the day has been just as tough. I had planned to run my interval session on Monday night, and complete a weights session on Wednesday, I achieved neither. Come 7.30pm when the girls are in bed, I've sorted some food out, and started to relax, waiting for Sarah to finish work I am beat and ready to hit the sack. This week I've been awful in the evenings, falling asleep during our midweek film, and falling asleep on the sofa on Friday, retiring to bed early. So what can I do?

1) Accept the disrupted sleep patterns, and push on with training sessions and planned activities.

2) Search out a natural stimulant to take at 7.30pm each night.

3) Resist the urge to sit down and crash out in the early evening.

4) Try to condition my body to need only 6 hours of sleep, thus creating more time in the evening.

I'm not sure what the answer is, but I do know that it's the time of year when the darkness is setting in. Dark morning's and dark evening's, its tough to resist the urge to SLEEP or slip into a state of LETHARGY. I quite like the idea of 4), is it actually possible to do that? Let's see how this week goes.

Ellie is coming out with some fabulous quotes, and saying some funny stuff at the moment, yesterday whilst playing in the garden she said;

"Shall I show you how to be a really fast horsey"

She's great. I love my girls, Evie has learnt how to kiss. So this week she's been walking around kissing everybody and everything, beautiful, all she needs to do now is SLEEP!!!!

Sleep tight

'59.08'

What a week, I'm shattered! 7 day's have gone by in a flash, but it's been a flash with substance! Let me summarise some of the moments; A particularly busy week at work. Apart from my usual teaching duties, I have picked up the piece's on Monday, following a nasty Rugby injury last Saturday, where one of our U15 players suffered a break to his Ulna and Radius...Ouch!!!! On Tuesday I refereed an U14 match where within 10 minutes we were 12 - 0 up, we then crumbled, playing like softies, losing focus, getting caught out of position, dropping our head's and generally showing very little personal commitment or commitment to the team. Final score Read (my team) 17 - Hymers (school from Hull) 62, what a wasted opportunity, we under-performed, and let ourselves down. Post match I was very angry and ready to put the boy's through a tough interval session, however I quickly calmed down and decided strong words would suffice. Had a great fitness and technical session with the 1st XV on Wednesday. Spent what seemed like hour's trying to finalise Saturday's 4 fixtures vs Pocklington School, then spent even longer liaising with our coaches as we tried to get enough players for the fixture. Why the problem? A CCF (Combined Cadet Force, 'Playing Soldiers') Weekend where boy's who should have been playing Rugby decided they wanted to take part, and were allowed by staff who should know better. An U13 boy's parent who organised a Birthday Party (party sounded great, wake boarding, water-skiing and banana boat riding) which then took 7 key players from the U13 team, and various other excuses from boy's and parents who do not understand what the word 'commitment' mean's. Chuck in a couple of lunch time meetings with various colleagues, just for fun..NOT.

Wrestling with 7 nights of boken sleep, that Evie (our 1 year old) daughter is subjecting us to, 12.30 am, 4.30am, 4.55am, 5.50am etc, etc must be going through a growth spurt, downing 200ml of milk then falling back to sleep, cheers!!! Planning and executing Ellie's 4th Birthday, that was a great morning. As well as the obligatory 'Doll' that comes along on every Birthday we also brought her a gold fish tank and a gold fish. Ellie was really excited. Sarah asked Ellie what she would call it? Ellie responed very matter of factly "Helen" We did chuckle, but what an original name!! Birthday's are great fun, but usually last a day, for Ellie it's been a brithday week really. A party with her friends at a Play Center on Wednesday, her actual Birthday on Thursday, then more celebrations with family on Saturday and Sunday.

Trying to squeeze in some quality time with Sarah in the evening's after she finishes work. Wednesday we decided to watch our weekly DVD (from Lovefilms, you create a DVD list, they send you one, you watch it and send it back, then get another one) 'The Golden Compass' came this week. Was a bit slow for me, fell asleep on the sofa after an hour, then retired to bed.

The usual 'race' to get home, collect the girl's from Nursery or take over from Sarah, sort out tea, and early evening bath and bed time duties, whilst Sarah works.

It was great to see my brother Max and his wife Rachael on Saturday, who as usual spoilt Ellie and Evie with presents and fun play time. Well done Max a solid 19.35 for the Liverpool Corporate 5km on Sunday. Also great to spend the weekend with my Mum and Dad , who also spoilt Ellie and Evie with presents, but more importantly with their time and attention. That takes me nicely to the title of this post, 59.08, my time for the 25 mile tt I rode today. Last week I said I'd like to be around the hour mark, so to go nearly a minute under I was really pleased. It was a 'lumpy' course on the A19 from 'Crathorne' south to 'Knayton' and then back. I was very happy the way I performed given that I have done just this time trial and the Club 10 mile Championships in early August, hardly an extensive time trial season. Time trialling is definitely a cycling discipline that requires regular races to maintain the top end power, learn how to race certain courses and to educate the body how to respond to above threshold heart rates (today I averaged 175bpm, crossing the finishing line at 182bpm) I am feeling good that without any specific preparation I can jump on the bike and knock out a sub 60 min 25 tt. I am also now entering the autumn and winter knowing I'm in good cycling shape, with some firm plans to get more out of my winter cycling as I begin my preparation for Lanzarote IM. Dad also raced. 1.10.43 great stuff, not his quickest '25' of the season but a solid ride, and only 3 weeks after his 12 hour tt achievement (207 miles), he inevitably still has this ride in his legs. It is great competing with my Dad, it makes me very proud that I can line up on the same start line as him, I know plenty more occasions will arise next year (he's more fired up than me to train through the winter, and race next season)

I have also managed to fit in some training. Monday I rode to work 1/2 hour, Weights session at work, rode home 1/2 hour, and at 7.45pm completed my 3/4 mile interval session, clocking 6.12 min/mile, 6.22, 6.12 and 6.25. Tuesday 1 hour bike (to and from work) ref Rugby match. Wednesday run to work 63mins, afternoon weights and sprint session with 1st XV, (decided not to run home) Thursday 1 hour bike in the afternoon. Friday Bike to work 1 hour. Saturday REST DAY. Sunday 25 mile time trial. Total: 9 hours a pretty solid training week.

I have yet to eat any cakes at the 3.40 break at work, so I'm pleased with my will power, however I have gone a bit crazy at home. BISCUITS, they do my head in, and I've had no will power this week when faced with an open packet. I would be quite happy not to have any in the house, but Sarah enjoys the occasional one (some how she can have one or two then not touch the packet for day's if not week's, HOW????) I am disappointed that during the witching hours of early evening I've destroyed a good packet of Malted Milk Cow Biscuits, a few Chocolate Penguin Bars plus enough toast, butter and honey to feed a small army. When I'm hungry in the evening next week, I'll be trying to eat fruit and yogurt or nuts, seeds and yogurt. However, I have to ask the question, am I really hungry, or is it just a habit at that particular time in the day? In the past I have found that drinking a large glass of water works, so that might be the answer.

So a really busy week comes to a close. Life is there to be lived, and it's been a good one. I'll leave you with a quote from Ellie. She put a hole in her new tights after falling over, I said that "Mummy could fix them", she said "or Daddy", so I said "or Grandma" (My Mum is a genius with a needle and thread) her response "Grandma doesn't know how to do it, she's just an old lady"

Oh, to be 4 years old again!!!!!

'Augcember'

England 4, Croatia 1!!!! Theo Walcott scores his first hatrick for England, fantastic stuff. Walcott is clearly a very talented footballer, however correct me if I am wrong but as a winger/ striker/ attacking midfield player is it not his role to be penetrating defences and scoring goals?? I guess it's the madness that we call the British media, but come on the young lad has simply done what he is on the pitch to do. Of course the media wagon will gain momentum, investigating his private life and making all sorts of comparisons, Gary Lineker scored 6 hatricks for England, so young Walcott you've a long way to go. There were more Walcott media pages post the Croatia game than for all our successful Para-Olympians, they are the real sporting hero's this week.

Unfortunately I haven't managed to watch as much of the Para-Olympics as I'd have liked but what I have seen is awesome. Ultimately these guy's are doing exactly the same as the athlete's a few weeks ago, devoting hours of their live's in the pursuit of sporting excellence, training, competing and living the life of a top level sports performer. I took a great deal of inspiration from the athletes a few weeks ago, but there is even more inspiration to be taken from the athletes achievements at the Para-Olympics, absolutely fantastic!!!!

Big new's this week was that Lance Armstrong will come out of retirement to compete in the 'Tour de France 2009' I am a huge, huge fan of Armstrong, and can't wait to see if he will be competitive on a bike again. One things for sure he's got some suffering to go through on his bike in the coming months!! If anyone can endure suffering then I guess it's Lance!!

'Augcember' was a new month that Harry Enfield and Paul Whitehouse invented as they presented to the Dragon's in the Dragon's Den on their new comedy show. I really enjoyed Harry Enfield in the late 80's early 90's as he played various character's on 'Friday Night Live' and 'Harry Enfield and Chums', Stavross the kebab owner and Loadsamoney, however they both looked very dated on Friday night. It feels a little like 'Augcember' at the moment. My race season is all but over, a 25 mile tt next Sunday, possibly a 10 mile tt a week later and posssibly a Relay Triathlon in early October. I am looking forward to these races but all are quite low key. Given that I haven't done much in the way of time trialling this season it will be less about absolute time trialling performance and more about giving me an idea of where I am as I enter the winter. For some athletes this time of year allows for a month of rest and recuperation. I feel quite refreshed, and given that I haven't done that much since Ironman Switzerland I don't really need a rest. IM Lanzarote seems a long, long way off, and it doesn't quite feel like it's time to start building the base miles. Where does that leave me? During the next few weeks of 'Augcember' I am trying to establish some training routines that I will stick with throughout the winter.

One of those routines aims to inject some quality into my running. On monday evening I did my first run interval session (for a long, long time). Just out of my village there is a very quiet, dead end road measuring 3/4 mile, on a very steady incline. I ran each interval hard, covering the first downhill interval at 6.09min/mile pace, up at 6.28 pace, down at 6.16, and up at 6.38 min/mile pace, all on 2 minute recoveries. I was pleased with this session and aim to do something similar each week.

My second aim of the week was to run to work and run home again. Wednesday morning was bright and warm and I covered the 8 miles in 64 minutes 30 seconds. It is a mixed terrain route 3 miles of road, 3.5 miles of grassy river bank, and 1.5 miles of road to finish, so it's an 8 miler with a little variety. After a pretty active day at work, a game a badminton, and a couple of rugby training sesisons I set off for home. I arrived 64 minutes later, feeling good. I was pleased to have done this session, and aim to complete it weekly throughout the winter. I think the key to completing this session is to spring out of bed, change and go, leaving no time to change my mind or investigate the weather. At the other end of the day I just need to avoid the temptation to seek a lift home.

In addition to my run's I have cycled into work on 3 days. Overall it's been a very steady training week, but I have hit both of my run aims. During the month of 'Augcember' I'm not going to be beating myself up if I don't manage a long ride, or I decide to take an additional rest day. I will be looking to build a weekly training platform, which includes much more running to complement the cycling volume that will accumulate quite naturally.

Next Sunday's I will race a 25 mile time trial. It has been a long time since I've raced in a '25' and I'm looking forward to it. My Dad will also be racing, so that will be great. I am confident that I can push myself for 25 miles and will hope to see a heart rate into the high 170's, what I am a little unsure of is how fast I will go. I'd hope to be around the 60 minute mark. If the weather is kind and my legs deliver I think I can dip under the hour, however I am being realistic. One things certain when the starter say's '5, 4, 3, 2, 1, GO' it will be game on and 60 minutes deep inside the hurt box, bring it on!!! I will let you know how I get on next week.

Routinely Raining

Well I can hardly believe what has just happened this week. The first week of term in a new year brings renewed enthusiasm and excitment towards the schools sports teams, this term it's Rubgy. We managed a couple of training sessions and the boys from the U13's, U15's and 1st XV were looking forward to Saturday's fixture against Hymers College (from Hull) To cut what could be a long story short I had a call from the Hymers coach cancelling all 3 matches because of water logged pitches!!! Usually on the first weekend of September we are worried that the pitches will be too hard, its usually warm, and sunny and as sports teachers the conversation turns to the possibility of extending the cricket season for 4 weeks and making the most of the fine September weather!! Absolutely NO chance this year....... in the end we managed to find a section of grass between the standing water that had also formed on our pitches and had a training session, good but it's not the same when you are fired up for a match. The first weekend and disruption already to the routine.

This week has been about starting to establish my weekly training routine. Having much more time and training opportunities during the last 8 weeks of holiday and post IM Switzerland mean't I haven't had much of a routine. With 3 year old and 1 year old girl's company to enjoy, to bath and get to bed, and a musical wife who teaches saxophone, flute and clarinet 4 nights a week the usual post work, evening training opportunities are limited, training is therefore done around and during my working day.

The dictonary say's of 'routine';

'a customary or regular course of procedure' and also;

'regular, unvarying, habitual, unimaginative, or rote procedure'

Training will yeild results if it is regular. Those of us who train and enjoy sport will no doubt have a close connection with the word habitual. Sport, training ,competition and raised heart rate levels are a life habit that makes me who I am.

So my weekly routine; My mode of transport is my bike, my journey to work is 10 miles, so that gives me a nice 20 miles in my legs 6 days a week if I choose it (Saturday sports fixtures accounts for my 6 day week). On a Thursday I get a 1/2 day so this will be an important bike session, my long weekly ride. This week I did 90 minutes with a couple of hard efforts in preparation for some end of season time trials. This year I want to add a run to work into my routine. I have managed consecutive days cycle in, run home, and run in, cycle home before, but this year I am looking to do a double run day with 2 x 8 mile run's, I failed to initiate this session this week but aim to give it a go this week.

At the end of the school day 3.40pm we have a 20 minute break before starting activities at 4pm (rugby training, hockey training, chess club etc, etc) Tea, Coffee and CAKES. Now throughout the summer I have not had a break at 3.40pm for scones, chocolate cake, flap jack or cheese cake so I have decided that I don't really need it. This is a routine I will be eliminating from my week in my quest to reduce my simple sugar intake. I have been successful this week, No cakes have been consumed at 3.40pm!!

Weights sessions are a regular part of my week whether they occur in my garage gym (membership available, please enquire) or at school where we have a comprehensive array of free weights. I enjoy weight training and generally lean towards upper body exercises, however given that the cylcling and running are leg powered I MUST establish a weights routine that includes leg exercises. I managed 1 introductory session this week including squats and leg curls. My 'A' Level group include 2 lad's who are both into weight training. One of them is also on the GB Judo Squad so he knows how to train and takes his sport very seriously, therefore once a week during the day I will train with them in the school gym.

In the past I have found establishing a running routine quite difficult, however this year WILL be different. In addition to my double run day, every 3 weeks I intend to replace my Thursday weekly long bike ride with a long run, building up to 3hrs. The word 'unimaginative' can be found in the definition for routine, however unimaginative routines can lead to boredom. Whether it relates to relationships, time with your children, diet or training, a lack of imagination is usually not much fun. Whilst my run routes are quite imaginative, the pace I run at is very unimaginative, stick it in 4th gear and cruise along at between 7.30 and 8.30min/mile pace. I have fallen into the Ironman training trap of making every run slow and steady whatever the training distance. So this year I'm going to spice it up. This week I intend to test out my 1 mile reps route, I have an off road hills session in my mind, some head torch night time running and the imminent purchase of a Garmin Forerunner 405 will get me really excited about running.

Sarah settled into her Saturday early evening routine of watching X Factor, given that I would rather chop my hands off than watch X Factor I have decided that this is the perfect opportunity for a weekly run or weights session. I did a 60 minute run in the rain, running across the disused airfield through ankle high puddles, loved it!

Sunday is going to be my rest day, and will allow me to esablish a routine spending time with my girl's, time which will be imaginative and fun, will it be restful? I guess not but I won't be going near a bike or putting on a pair of trainers, so my legs might find it so.

RAIN, does it have to disrupt your routine? I guess that depends on the activity you have planned, but more importantly it depends on your mind set. I am usually pretty good on the wet day's, I enjoy running in the rain, and whilst I don't relish riding in the rain 'you only get wet once'. If your activity halts every time the heavens open, or your mind becomes negative then maintaining a training routine (or living an exciting outdoor life) will be somewhat difficult living in England. One thing to remember is, skin is pretty water proof!!! However I think a Wiggle order for mudguards and some new wet weather, winter tyres is necessary.

Dodging the rain yesterday my good friend's Tom Williams and Helen 'soon to be Williams' Turton (not long now Helen) nailed the opposition at the National Long Distance Triathlon Championships. Racing to a strong PB Tom finished 5th in his age group, and it all came together for Helen, who is now the National Champion in her age group!!! Well done guys what a way to finish the season, thoroughly deserved.

With my weekly routine starting to become established, come sun or rain I will catch you next week.