So not to get too down about the heel pain.  I was on the turbo this morning at 5.30am for 30 minutes.  A quick drive to the gym where I focused on bench Press and barbell rows followed by roman chair leg raises for abs.  Then into the pool for a timed 25 minute swim.

Tried out my new Poolmate watch which measures laps, average stroke count, speed per 100m, time, calories and gives you an efficiency rating.

The watch was out and the readings didn't make sense.  I expect a few teething problems with it.  Maybe as suggested in the insructions, I'll try it on the other arm.

Hope you all have a great weekend.

Well I seem to have had a bit of a David Seaman moment.  David Seaman missed the first half of the 1996-97 season after damaging knee ligaments bending down to pick up his television remote control.  After a great weeks training last week and a great day out in London at the weekend, I was feeling fit and heathy.  Now it could be down to the fact I drove back from London barefoot, however I think in the middle of the night I got up and stepped onto a carpet gripper.  Don't laugh!

When I woke up Monday I had a soreness on the inside of my right heel just where the Plantar Fascia attatches.  I didn't run because of this and waited until Tuesday. The heel was a little sore but I decided to test it.  While running it seemed fine however the next day it definately wasn't right.

Not to let the Run Swindon girls down I ran with them Wednesday evening - bad idea!

Now the heel is really sore.  So a whole week off running for me as Plantar Fascitis is not what I want to be getting.

I will be focusing more on the bike and swim, from now until next Wednesday evening.

So todays training was a 60 minute turbo session.

Note: Not happy!

An early start this morning as had to be at work for 8am.

Squats and Deads and alternate crunch in the gym. Hip/ lower back a little tight.

Note: must go and see Lee Paines.

Into the pool for 1500m of swim/drills.

Swim fitness is bang on, rest periods are down to 10 seconds max on drills.

Run club tonight, ready to start working the girls harder. Great.

Just a steady 60 minute run today Avg 139 bpm.

If you read my previous post I would have described myself this morning in 6th gear, maybe a Whale? would be a good analogy.

So, after my weekend binge, today started with push press and curls in the gym and then into the pool for 1500m swim/drills.

Back home for a light breakfast and then out with my wife on her maiden voyage on her new Kinesis KR210 road bike built by Performance Cycles in Poulton nr Cirencester.  Thanks Andy she Loves it.

Now my wifes last bike was an 'Easy Rider' with a basket and one gear.  The Kenisis is a considerable step up from her 70's roadster that must of been as heavy as my car.

We decided to make our way to a quiet stretch of road not to be put off by traffic.

I was very impressed with how she clipped in and out of the pedals not being put off by the cars and lorries along the way.

In hindsight it probably wasnt a good idea to talk about gears while still moving.  As I followed her, I noticed the chain jump from one gear to another, then to another, then with the a sound of someone chewing a coke can she came to a halt.  My wife pulled over along side me, looked me in the face and threatened to throw the bike at me.

This wasn't how I expected today to go.  Actually this is exactly what I expected.  After her sudden outburst she seemed to get herself together and the rest of the ride was flawless.

When home my wife began to explain how her driving instructor talked her through the gears as animals - need I say more!  Trying with all my worth not to fall off my chair laughing I suggested that I probably wouldn't go the animal route.

Note: Suggest to wife to go by cadence and feel.

Fun days training

Weekends are a rest for me, however I didn't seem to do much resting.

Saturday was a family affair in the shop with my wife helping on the shop floor and my 6 year old daughter making shoes out the back..... don't tell the Social - she wasn't actually making the shoes.

Anyway great to see so many taking up running.  We wish you much enjoyment.

On Sunday we decided to go to London for the day.  Now, I like ice cream, however, I hadn't experienced the ice cream in Harrods!  As I sat down to what can only be described as an ice cream parlour, I watched in envy as mountain's of Ice cream were brought out in all different shapes and sizes.  Needless to say I ordered an impressive concoction.  When put in front of me I had trouble reaching the straw with my mouth.  It wasn't served in a glass, but in an enourmous vase that would look amazing filled with an arrangement of flowers.

After 20 minutes I had worked my way from the summit to the bottom of the vase.  I fell back into my chair with my stomach pressing against my belt.  Had I been sat in Maccadee's, I would have burped, farted and undone two of my buttons.  When the waitress asked "would I like anything else" I politely said "no thankyou we are all done".  I looked at my wife and said "is she taking the piss"?

Note to self : Next time, order 1 scoop of coffee and 1 scoop of Pistachio.

Sorry for the late post,

Friday started off with a 20 minute run in my new Saucony Mirage.  This is their new light weight everyday training shoe.  First impressions - the fit is perfect and feels very natural to run in.  Like most footwear, after several runs it will start to feel part of me. Have to say, I am very impressed!

Into the gym for 80kg barbell lunges.  I keep hearing Mamma Clump from the Nutty Professor....."Hurcules, Hurcules, Hurcules" ....... love that film.

Finished off with a 20 minute timed swim. Could have swam all day.

Today started with a 55 minute turbo session followed by a 1 mile run.  Feel conditioned for the distance, so next month I will be adding in some power work on the turbo and to my running whilst still maintaining distance.

All good :0)

I think I've peeked.  Felt great Monday and Tuesday, but fell asleep on the sofa watching Silent witness last night and head felt like a dark rain cloud this morning.  However lifts were up again.

In the pool for 1500m drills

Note: must remember it's all about technique.

Out tonight with the Run swindon girls. 5 mile threshold.... nice :-)

Resting HR down to 40 bpm.  On the turbo this morning for 55 minutes avg 129 bpm at 95 rpm.  Followed with a 1 mile run.

All heading in the right direction.

Arrived at the gym at 6am and started with Squats and Deadlifts 142.5k for reps.

Deadlifts are coming off the floor like they not there.  Great to be feeling strong again.

Into the pool for 1500m of drills and swimming.  For those who swim and play golf it is amazing how these two sports are so alike.  If you have had swim and swing analysis before you will definately get what I mean.

Light breakfast and out with the wife for a 55 minute run.  She didnt feel to good..... overdosed on caffeine we suspect.

A weekend of rest.  Saturday in the shop and it's great to see so many new runners and regular faces.  Good luck to all those starting their new years running resolutions

Day out with the wife and friends. Tucked into a Lamb and gnocchi dish at Jamies in Bath. Mmmm !!!

Shout out to Nigel Plodder and Kathy hope the hangover tomorrow isnt too bad. :-)

Started with a 20 minute run at 6am this morning into the gym for Push press and seated curls.  Finished with a 17 minute timed swim.

Within a couple of weeks I'm finishing workouts feeling fresh, so working at a very steady pace and gradually building up my duration of each discipline is definately paying off.  However, I can't wait to slowly start introducing some higher intensity sessions, plenty of time to do that though.  I know the power is there as my strength in all my lifts are going up.

Great week!

Good turbo session this morning 50 minutes avg 132 bpm @ 93rpm followed by a 1 mile run.

Feeling very fit with lots of energy at the moment - long may it continue.

Arrived at the gym this morning at 6am and started my workout with Barbell lunges and standing calve raises, legs feeling strong.  Finshed off with some Roman chair raises.

Into the pool for 1300m of drills and swimming.  Must thank little Evie for my waterproof laminated swimming workout card.  Amazing what a 6 year old can come up with in her bedroom.

Looking forward to tonights run session with the Run swindon girls.  Got to get them fit for Reading Half Marathon.