Post op and training plan

So its been 5 days since the op and recovery is going well. I've gone from immobility to walking OK. My right thigh is one big bruise in a range a beautiful colours and I have stitches in a place that needed a particularly steady hand from the surgeon (I'm glad I didn't think too much about that before hand).

I have to walk a little everyday before my stitches are removed on the 27th and then I might go for an easy swim and cycle at Centre Parks over New Year. I will return to gentle training on the 9th if everything goes to plan but I am aware that the docs did say 4 to 6 weeks. I'm not sure why. If my stitches are out and the wound has healed, what harm can running do. Especially as they are encouraging me to walk everyday to improve circulation.

Anyway, I am having to concentrate really hard on my eating. Its so hard. There is a giant tin of Quality Street on the side, loads of cheese in the fridge and Panettone in the cupboard. I must be strong.

I'm staying focused by doing my ironman training plan. I have a book called "Be Iron Fit" by Don Fink which seems really good. There is three training programs, Competitive, Intermediate and Just Finish. I've gone for the middle one, Intermediate, as it seems reasonable for me.

The first 10 weeks (Base) averages out as 8.5 hours a week, the 2nd 10 weeks (Build) averages as 11.5 and the final 10 weeks (Peak) is 13 hours. It looks doable on paper, probably different in reality.

Plans are afoot

After taking the examples from the inspiring John Sutton and Rob Shipman, I am thinking of doing an ironman in 2010. I can't really swim that well but I'm pretty sure I can train myself up to get in under the 2 hrs 20 mins cut-off for the 2.4 mile swim. After that, its just a small matter of the 112 mile cycle and 26.2 mile run. These distances don't scare me like the swim does. I know I have no idea what its like to do one after the other but taking them in isolation, I know I can cycle and run that far.

The UK Ironman is in August which is perfect timing before I go on our family holiday. I have been thinking of doing an ironman for a couple of years but now I have gone back to work, time is more scarce. I know my NQT (newly qualified teacher) year will be extremely tough so if I don't do it in 2010, I might have to wait until 2012.

Currently, I have this planned:

2009
05 December 2009 - Endurance Life Gower Marathon

2010
14 February - St. Valentines 30k *
28 February - Meon Valley Plod
14 March - Surrey Spitfire 20 *
28 March - Bedford Harriers Oakley 20 *
18 April - Brighton Marathon
9 May - Fred Whitton *
6 June - Dragon Ride *
1 August - Ironman UK *
* Not entered yet

I have a 20 miler every other week up until the marathon as I'm very keen to break my PB. I'll need to add a long ride in every week as well with a really long one in on the weekends I'm not running 20 miles.

The swimming will have to be fitted in during the week and I need to add a couple of triathlons to get used to them. I've done duathlons but the whole wet suit thing is a mystery.

New Training Plan

I've been looking at my training over the next 12 weeks to see what I need to do to get me over the 26 miles in Wales. I took a 16 week program and tailored it to do what I think is enough. I'm up to 10 miles now so it should be fine.

I won't have time to do the usual 5 x 20 milers I usually try and do. I think I'll manage two 20s and an 18 as my longest runs. If I do much more I run the risk of shin splints and bad knees due to excessive mileage.

I also have the problem with trying to fit all these runs in. At the moment I'm at college from 9 until 4 and then I do some reading or work afterwards. I also take Yvette to and from school and all the usual family stuff. As I really hate running in the morning (unless I have at least an hour awake), I have to do most of my runs in the evening.

During the week, I'll be doing:
Mon: Recovery run (5 miles)
Tue: Threshold run (6 miles with 4 fast)
Wed: Middle distance run (8 - 12 miles)
Thu: Short, easy run (5 miles)
Fri: Rest Day
Sat: Short and fast. Maybe a 5K race
Sun: Long Runs

Long Runs
Week 1: 10 miles
Week 2: 13 miles
Week 3: 13 miles
Week 4: Maybe Autumn Epic Cycle
Week 5: 16 miles
Week 6: 18 miles
Week 7: 15 miles
Week 8: 20 miles
Week 9: 20 miles
Week 10: Brighton 10k
Week 11: 15 miles
Week 12: 9 miles
Week 13: Marathon