I no longer sink

elvis jones

Hi all,

I did a short log last yr but with injuries it all fell apart with just 1 half marathon. Anyway back on the roads and took the pludge to move in triathlons.

On Feb 9 i couldn't swim, on April 9 i completed my 1st sprint tri and completed a 750M swim.

I also need to get my weight down and from a high of 256 pounds i now weigh 237 pounds. My aim is to get down to 219 by june 1st and with that in mind i'm keep a keen eye on what i eat and drink.

Here is my schedule from June onwards. I just have a sprint tri in Nenagh and an open water swim between now and then

June 18 - Sprint Tri Dunmore East
July 4 - Half marathon Clontarf
July 16 - 5 mile Dublin race series
Aug 1 - Half marathon Portlaoise
Aug 13 - Olympic Tri Mullingar
Aug 20 - 10 mile Dublin race series
Sept 4 - Sprint tri Roscommon
Sept 17 - Half marathon Dublin race series

I hope that by keeping busy all summer and having constant goals i can work on my weight and get it down through focusing on my exercise goals.

Anyway i'll keep updating with my workouts over the coming weeks and months.

elvis jones

So i'll start with today.

I started the morning with a swim. My swimming coach spent last night trying to work on my stoke seeing as i'm only swimming 8 weeks he wants to try and stop me getting any bad habits.

I did about 1000M in total and with his help i've brought my stokes down from about 20 a length to 15. I was also lifting my head when breathing, i've also tried to deal with that and my breathing is starting to become better with me following my arm and lifting less.

At lunch i run 7KM with a core 5KM timed run which is did in 27 min flat. I was very happy with that as only a few weeks ago i was finding it hard to break 30 min.

Food intake was good today and now i'm off to job no 2:(

Cleanman

Good luck with the training Elvis. If you keep up that kind of training and eat sensibly, your weight will plummet...as will your times;)

Macanri

elvis jones wrote: »

I did about 1000M in total and with his help i've brought my stokes down from about 20 a length to 15. I was also lifting my head when breathing, i've also tried to deal with that and my breathing is starting to become better with me following my arm and lifting less.

All the best with your new training log - love the title.

That's a fair reduction in stroke count - fair play. I could do with a big improvement in my stroke count.

See you at North Tipp.

catweazle

Macanri wrote: »

That's a fair reduction in stroke count - fair play. I could do with a big improvement in my stroke count.

I was thinking that myself - assuming it is a 20m pool. You are obviously learning to glide well anyways

Good luck with the log

elvis jones

With little wind and the nice weather today it was time for the bike to come out.

It did 25KM in 53 min, its roughly 2:07 per KM. Its ok but i really need to work to get it under that 2 min per km and have my 20km time sub 40 min.

Brick sessions will start with start in May when spinning finishes and fingers crossed some extra time on the open roads will get my below that magic mark. But improving fitness will help also.

Tomorrow is a long slow run and i hope to do 6 or 7 miles. I haven't done 6 miles since Sept so it will be good to get longer runs under my belt.

Rest of the week will be all over the place as we have a baby arriving and a 19 month old to look after when my wife is in hospital !

BUT then i have 3 weeks off work and should be able to get some more double sessions in.

elvis jones

Lovely morning here in Laois and i took advantage of it with the longest run i've done since last July.

I got 14 KM in 86 min, i was happy enough with the pace and at the end i wasn't out of breath and still had fuel left in the tank.

That run gave me a lot of confidence and its a good base to start my long slow runs from.

Easy 6KM tomorrow with a girl from work who is training for the mini marathon in June.

Then if my coach is available i'll do a swimming session in the evening to work on my technique. I'd like to get it done early in the week as with my wife being induced on Wen i'll be kicked out of the hospital from 2 to 5 daily and can skip over the road to gym i'm a member in and work on my swimming and perhaps change and go out for a short run.

elvis jones

Got out at lunch today and did a nice 7km in total.

I was out with someone from work and the first 3km had a few short stops on it. I got away then by myself and pushed it out for 4km. Time was against me and after my long run yesterday i didn't want to go too hard as i was to swim tonight as well.

Run felt good and body is feeling good.

If my coach can't meet tonight i might do a cycle and then its spinning tomorrow night.

Diet once again is good today and i'll have a weigh in tomorrow morning.

elvis jones

Well mt first proper week of conscious eating and it went very well.

I'm using an app on my phone to track my calorine intake against my daily needs including exercise. I want to get down 20 pounds by the start of June as it will be good for my health, body and times.

I am also referencing the book Racing Weight for help on what to eat, when to eat it and how to get the best out of what i eat for my sesion. I find it a good help and getting the carb/fat/protein balance is important as well.

So weigh in was this morning and i was down 6 pounds. Very happy with that as i ate well, was never hungry and had enough fuel in my body for good workouts and my daily needs.

Off to a new start this week which will be hard as my wife is going in to have a baby tomorrow and with all the in and out to the hospital etc getting proper food into me will be difficult.

BUT i'm am member in the health club across the road and am thrown out for 3 hrs every day so i'll still get to swim and i can go for a run and shower there afterwards.

Anyways time to focus on the next 7 days and keeping the workouts up and proper diet in place.

Spinning tonight...................

Woddle

Well done elvis on the weight loss and good to see you've started a log. Best of luck with it.

elvis jones

Haven't been around for a while as my wife had a baby girl and i was a little busy !

I did do a club test tri on April 23th and it went well but swim was still slow.

I kept up my swimming but eating wasn't great, but last week i got a bad dose of man flu and got no training in at all. I've made the mistake of coming back too quickly in the past and tried not to do it this time and took almost 9 days off to recover.

I was back out this morning with a swim and hope to do a run later in the day.

elvis jones

Swim yesterday and not focusing on building up distance without stopping, its going well from my starting point in feb !

Macanri

elvis jones wrote: »

Haven't been around for a while as my wife had a baby girl and i was a little busy !

Congrats on your new arrival. That'll keep you busy for a while!

elvis jones

Macanri wrote: »

Congrats on your new arrival. That'll keep you busy for a while!

Cheers, should keep me busy for 18 yrs or so !

Oh and i plan a 30km cycle tomorrow morning and 16km run on sunday !

elvis jones

Due to work and family i got nothing done at the weekend:(

Back in work after 3 weeks and i have a routine again so things are easier as i can swim before work and run at lunch.

I got out at lunch for a run and went well. I did some interval work and pushed it hard.

Tomorrow i have a brick session with my club after work and a swim on Friday evening after work.

My diet is good and so much easier when i'm in work with a routine and i bring my own breakfast and lunch and a nice dinner ready for me in the evening.

I have few weeks until Dunmore East so a lot of hard work ahead but worth it when my clothes are looser and i don't have to work as hard to do my workout.

elvis jones

Brick session last night and my 1st time to do one with my club, it was

5km cycle
2km run

and that was repeated 3 times.

I know not a lot for some but i did find it hard, my legs are still learning and i feel the 6 changes this morning but it was worth it dor the hard workout.

I do intend to build the distance weekly.

Diet is still good and no booze this weekend at all.

Run tomorrow and club cycle Sunday morning as well.

I'm back on the early morning swimming trail next week as i've joined a pool in Dublin and i'll start to get in twice a week before work.

elvis jones

Nothing done over the weekend as i tweaked my calf on the brick session on Thursday night, i don't think i did a proper warm down and am paying for it now.

I took the sensible option and rested it. Seems to be getting better and i'll do a light run tomorrow if its improved more.

I do intend as i said before to get back in the pool early morning this week and a proper warm down after the brick on Thursday:(

Diet has been good over the weekend and a few sausages was the boldest thing i did.

1 glass of wine now and back on the trail tomorrow.

Oh and i bought myself a Trek 2.1

elvis jones

Out on the road at lunch and got 9KM under my belt.

1st 3 were slow with a girl from work and suited me as i said my calf was sore for a few days.

Well it went well and i pushed it once she left me, but there was some wind out there !

Tomorrow is either a run at lunch or cycle with the club if my bike is serviced in time.

Diet is good but sleep isn't with a 4 week old in the house:(

elvis jones

Good session yesterday.

500M warm up

core 5km at full tilt

500M warm down

I pushed it as hard as i could and it was just over 27min, ok i know its slow for some but i was doing it in 30 min at the start of the yr.

My aim for this year is to get it sub 25 min if i can.

I've been thinking for a few weeks to set some serious season goals as i find i do better if i have a something to focus on.

So

Dublin Olyimpic Tri on Aug 30

Dublin city marathon Oct 31

I will be doing some club test tris and sprints to get ready for dublin olympic and some half marathons for the big one in Oct.

As i said yesterday my sleep isn't great with 2 kids under 2 but i do intend to try to get to bed 30 min earlier at night and maybe a little nap one of the days at the weekend.

Swim this evening and brick session tomorrow.

Macanri

elvis jones wrote: »

Brick session last night and my 1st time to do one with my club, it was

5km cycle
2km run

and that was repeated 3 times.

I'm back on the early morning swimming trail next week as i've joined a pool in Dublin and i'll start to get in twice a week before work.

Interesting brick session there - first time I've seen or heard of it but it makes alot of training sense to me. I may rob it on you!

What pool did you join?

elvis jones wrote: »

Nothing done over the weekend as i tweaked my calf on the brick session on Thursday night, i don't think i did a proper warm down and am paying for it now.

I took the sensible option and rested it. Seems to be getting better and i'll do a light run tomorrow if its improved more.


Oh and i bought myself a Trek 2.1

Yea, a WD and a good stretch is essential for me too. otherwise the legs feel catmelodion the next day.

Health to wear and strength to tear, with the new steed. Very nice - Shimano 105 - nice one.

elvis jones

Macanri wrote: »

Interesting brick session there - first time I've seen or heard of it but it makes alot of training sense to me. I may rob it on you!

What pool did you join?



Yea, a WD and a good stretch is essential for me too. otherwise the legs feel catmelodion the next day.

Health to wear and strength to tear, with the new steed. Very nice - Shimano 105 - nice one.

The brick is just a few routes the club uses and we use laps of it. I actually find it harder than cycling 20K and running 6 km, all the changes in transation work the legs !

I joined Markievicz Swimming Pool but won't ge there til next week with the royal visit etc and might be getting a full carbon Focus Cayo instead of the Trek !!

couerdelion

Did you enter the Dublin City Tri at Olympic distance?

elvis jones

Not yet, i paid for 795 this week i'll do it next fri !!

elvis jones

Test tri with my club yesterday morning and holy $hite it was cold......

The race

220M swim
14.5KM cycle
3.6KM run

My swim as usual was bad but i took 25 sec of the last time, T1 was very slow and its something i have to work on, cycle was good and i took 45 sec off my time even with the bad wind, T2 was slow again and it was my own fault tryint to change my watch from bike to arm before i left, the run had a slow start......slow middle but a fast finish but was almost 1 min slower than last time.

Overall i enjoyed it and cycle was my best past and the bit i enjoyed the most. They say you have a strongest part of a tri and i'm starting to think mine is the cycle and a way of gaining back some time after my slow swim.

T1 & T2 will have to be worked on and i wear orthorics and find i need socks in my runners or i slip around in them. But with the short distances in sprint and olympic tri i think i can get away without them just for race days so i'm getting a new pair for tri and going to use them from now on.

One positive was that on my simple Giant Defy i was doing better times than guys a LOT fitter on much much better bikes so that has raised my confidence in the cycling area of things.

So much work ahead and im glad of days like yesterday on a course that never changes to show me that. I was faster on 2 out of 3 events but slow transition meant that i missed out on a PB by 21 sec.

Anyways club duathlon this week and a chance to get a PB in that.

Its

1.8km run
15km bike
1.8km run

Back swimming in the mornings as well this week and new local club cycle on a sunday morning from next week as well. Also fingers crossed i'm down another pound or more as well.......less of me, more fitness, faster times.........

couerdelion

Weather was terrible yesterday so well done for going to a club tri. I'm sure I would have been tempted to stay inside and take it easy.

Also two PB's out of three is excellent and a good step forward. Transitions are difficult but at least its not down to fitness so practice will make perfect

elvis jones

Cheers !

Just about to order my Focus cayo from wiggle...........price has come down by another 70 quid !

elvis jones

Bad week, nothing done at all.

Head just hasn't been in the right place BUT i looked a pic of me in 2009 weighing 260 pounds today, thats shown me how far i've come and let me know there is a lot more to do.

I'll swim in the morning and do a long slow run tomorrow evening, i find them great for head space and to think things out along the way.

We all over times like this and i'm just glad that my diet has held out and i ate no crap.

couerdelion

elvis jones wrote: »

Bad week, nothing done at all.

Head just hasn't been in the right place BUT i looked a pic of me in 2009 weighing 260 pounds today, thats shown me how far i've come and let me know there is a lot more to do.

I'll swim in the morning and do a long slow run tomorrow evening, i find them great for head space and to think things out along the way.

We all over times like this and i'm just glad that my diet has held out and i ate no crap.

So did you manage to get out and do the LSR?

elvis jones

couerdelion wrote: »

So did you manage to get out and do the LSR?

No work and family got in the way ( that sounds bad:( ) but its now in for Tuesday............outta work early and then out on the road.

couerdelion

I look forward to reading the update in your log

elvis jones

Another busy week work wise with 3 weddings and all weekend with TriAthy.

I finally got out last night on the new bike and got a handy 20KM done in 44 min, i did it in a route with some steep hills and turns to test out the gears, brakes etc.

This evening is my LSR and i'm aiming for 8 to 10 miles and i'm actaully looking forward to it.

Diet is still good and clothes are looser and wearing others i couldn't have a few weeks ago.

couerdelion i have "the bible" as well and plan to track my 5KM time on monday !

couerdelion

elvis jones wrote: »

couerdelion i have "the bible" as well and plan to track my 5KM time on monday !

We'll be "archnemeses" before you know it!

elvis jones

Can i be the evil one, they get the funnier lines:cool:

elvis jones

Finally i got out on the road last night and had aimed to do a LSR but changed it up when i got out there and tried to push as fast as i could for as long as i could.

I did 9 miles in 81 min which is a good 9 min/mile pace. If i could do that for another 4 miles and could get under the 2 hr mark for the half marathon i would be very happy.

My body held out well and i feel great today, nothing on this evening but out for 4 or 5 miles at lunch tomorrow.

VERY busy weekend so i won't get to do anything over the weekend at all, but i'll be on my feet for 20 hrs a day so thats enough exercise.

Diet is good and i'm done 8 pounds in the last 7 weeks with inches coming off as well.

couerdelion

That's a good long run. I'm still to try to run for over an hour!

How was that pace compared to what you would expect to run in a race?

elvis jones

Well my normal LSR would be about 95 min for that distance and i'd say last year i was close to 90 min at race speed so i've improved more than i could even have thought.

I'd love to do that pace for the complete half marathon and finish sub 2 hr. I did Clontraf in 2:20 last yr so sub 2 hr would br dream land !


I have a half in Wexford in June and Portlaoise in Aug as a builder to the Dublin one in Sept.

For the race series i'd love

5 mile : sub 42 min
10 mile : sub 90 min
half : sub 2 hrs

Ultimate aim is always the full in Oct but i'm not making a decision on that until July.

elvis jones

Break in work outs due to work load over the weekend, i was doing the PA at triathy and working three 22 hr days at the weekend so no workouts needed:D

Anyway back on the bike yesterday and did 40KM in 1:28. I had my brother in law with me on a hybrid for the first 28km so pace was below what i would have like to do. But i pushed it for the last 12Km and felt good after it and could have done more.

Nothing today as i'm off to David Gray tonight and a nice dinner with my wife.

Tomorrow it will be a brick session with

5km cycle
2km run
10km cycle
2km run
5 km cycle
2km run

Over the last 8 weeks i've left 8 pounds and taken 2 inches off my waist.

I'm off work next week and intend to increase the sessions and really start to build distance on my workouts.

elvis jones

Nice 30km on the bike today, well that is apart from falling at 7km and cutting my leg, arm and hand. i was just worried about my bike but it was fine.

Head wind was bad for the majority but my time was 62 min for 30km which i was happy with after my fall and with the wind.

Same again in the morning before i head off to the zoo with the kids.

8 weeks weight challenge starts again on Wen and focus will be on diet again !

elvis jones

Another cycle today with another lovely head wind for the majority of it.

21Km in 41min, really happy with that as i did the same route in Feb and it took me 53 min:o

I've started to use the aero bars i got on my new bike and i'm seeing a difference in my times out there as the position is helping my speed espc in the head wind.

Long slow run tomorrow and i intend to do about 11 miles with the half in Wexford sunday week it will be my last long slow before the event.

couerdelion

How's the new bike going? Much different?

Marguerite Tonery

Good luck with the training and the events!

elvis jones

couerdelion wrote: »

How's the new bike going? Much different?

I'm finding it a lot faster, the aero bars are great and helping in the wind. The gear ratio is a lot better as well, they allow more speed down hill and easier work up hill.

Its also a lot lighter than my Giant Defy, now all i have to do is get some more of my own weight off !

Off to paint the little lads room and then a long slow run.

Im thinking of not doing the half sunday week as i'll only have hrs sleep the night before and no point paying to do an event if i'm not doing myself justice by getting a good nights sleep and being in the best condition i can.

BUT i will run the distance that day on my own route and keep the training up. Goal is to do sub 2 hr this season !

elvis jones

Ended up spending way too long painting my son's room so had to do a shorter run.

7k in 39:50, just over 5:30 a km so not bad for that distance, hadn't drank much fluids all day and the heat was a killer even over than short distance.

Tomorrow is brick day so it will be the usual repeats.

5km cycle
2km run

Diet is good and tried on some clothes that are really starting to fit me better.

elvis jones

Bad weekend,

Fri i stayed overnight in a hotel after dinner out and drinks but did a 1km swim in the hotel pool before i went out so a good work out there.

The rest of the weekend i had a bug the rest of it and was laid up on the couch, ate nothing and drink only a tiny amount.

Starting to feeling normal again today and fingers crossed i'll be able to get out for a cycle today as its rather nice out there !

elvis jones

Just got Gerry Duffy's book and i see so much of myself in him being over weight and a couch potato.

There is something he said in one of the 1st pages that hit me right between the eyes.........."IF SOMEONE ELSE CAN DO IT, SO CAN I".

I've makes excuse after excuse not to push for a full marathon or an olympic tri.

So today i put it in writing that on Aug 13th I WILL do an olympic tri and on Oct 31 I WILL do a full marathon.

Not looking to break any records, just to say i've done my 1st and then move to the next goal.

Early morning swimming training begins in the morning.

elvis jones

I was on the train home this evening and wife text me to say to was pouring rain, up ntil today i would have said "ah well i'll do it tomorrow" and go home and sit on the couch and let another training day just pass me by.

BUT i text her back saying " i like rain, i like wind, i like cold, i like getting fit, i like losing weight....nothing will stop me from now on"

So i got in, changed into my gear and went out for an 8k run.

Anyway i designed a new route with some big hills to work on that part of my training.

Time was 46:41, slow enough but happy seeing as i put in hill work to my route.

Tomorrow is the start of my morning swimming and the evening will be 20k on the bike.

elvis jones

Up at 05:30 to get an early train so i can could swim.

1st time in the new pool and it was laid out in 6 lanes, 2 casual, 2 fast, 1 medium, 1 slow.

I went in a casual as i had no idea of the others and as my thread title suggests i'm not the best swimmer on the planet.

Well there were 4 in the lane, myself and 1 other going at an ok pace and 2 other auld farts fannying about ! i drew level with one of the old guys as i reached the wall and me barked at me "no passing in the casual lane" so i just said back " its up on the left, down on the right.......not the middle all the way"......didn't know what to say:D

Anyway for my 1st morning i took it easy and kept an eye on the slow lane, i think thats where i'll be on friday morning as i think it will suit me a lot better.

I did 20 lengths ( 500M ) and i didn't even look at how long it took me seeing as i was waiting for el auld fartio to get out 3/4 up the lane before i started.

20K on the bike this evening.

hf4z6sqo7vjngi

elvis jones wrote: »

i like rain, i like wind, i like cold, i like getting fit, i like losing weight....nothing will stop me from now on"

Those sound like fighting words, best of luck.

elvis jones

Fighting words is right.

A light bulb went off my my head yesterday as i read Gerry Duffy's book. I've wasted so much of my life being a fat lazy [EMAIL="b@stard"]b@stard[/EMAIL] and its time for it to change.

I've made excuses for too long and only hard work will get this weight off and get me to the start and finish lines of the races i long to do.

I was at a high of 260 pounds but am not down to 229, now i want to kick on and get below 200.

couerdelion

You sound like you've got the right attitude. I'll be expecting daily posts on the log from now on

You are right though about excuses and hard work. I look in a mirror and am not happy with what I see at the moment. It's good that people tell me I'm looking like I'm losing weight but I'll only be happy when I hit my 210 target.

37lbs to go for me. 30lbs for you. I wonder who'll get there first

elvis jones

couerdelion wrote: »

You sound like you've got the right attitude. I'll be expecting daily posts on the log from now on

You are right though about excuses and hard work. I look in a mirror and am not happy with what I see at the moment. It's good that people tell me I'm looking like I'm losing weight but I'll only be happy when I hit my 210 target.

37lbs to go for me. 30lbs for you. I wonder who'll get there first

Ah a challenge !

I'd love to step onto the start line of the DCM weighing 14 stone......the amount of extra effort i have to put in carrying around all this extra weight ain't good at all !