Day one of the flamingo challenge ✅

Standing on one leg with your eyes closed

Operation strengthen right ankle has begun xx

Ankle is okay

Went to Atherly Physio this evening - got utterly soaked there and back

Liz poked, prodded, pushed, pulled and rotated my ankle. She's happy. My ankle has a full range of movement and has healed well

I have single leg balancing with eyes closed

Heal raises

Running on the spot 

Then couch to 5k 

Then gently ramp up training to Outlaw in July 2023

#LizzieGoesLong is looking good 🤗🥳

3 hours in the saddle

55km bike ride - out for 3 hours, great fun

My average km/h needs to get to at least 25km/h but the key at the moment is time in the saddle. 

Very happy with 3 hours today

Was quite tired though.

Just need to keep consistent and make sure I get out on the bike every week

37 weeks time I’ll be doing a full IM

Well, a few false starts but I'm back from the USA now and did my first tri club swim session in about 4 weeks plus cycling with Jenny tomorrow - so reckon my training for  #LizzieGoesLong is back on xxx 🤗

12,500+ steps without thinking

May not have done any actual training today but still manage to smash out over 12,500 steps

I need to make some small changes / set down some habits that'll take me through to July.

I need to pop up to Highfield tomorrow with a couple of birthday cards for work colleagues to sign - will therefore cycle to wide lane so I can get to UoS easily tomorrow evening.

This could be the small habit that'll help me as I go long…

🤔

Starting October with a run

Hove weekend and Babs sitting Saturday 1/10

4.7km Jalk - jog/walk with Babs 47mins

UPDATE

Ooops, i've been meaning to update the blog for oooh weeks!!

So... here goes:

August - some swimming, time keeping the mile of miles, whooping at Southampton Pride and then the Club Champs Sunday 28/8/22

1100m swim plus 1.3km run = 43.05

T1 = 6.02

33k bike = 1:29.46

T2 = 5.08

10K run = 1:25.09

Grandtoal = 3:49.12

Awesome fun.

No bbq due to smokey bbq setting off super sensitive fire alarm

Checled out Guildford Lido 1/9

Weekend away in Dorset with Nessie at Phils

Drinks in London 7/9 the evening before the Queen died 8/9/22

New Forest 10k 11/9/22

20k cycle to Brockenhurst 1:23

10k with Abel & Cathy 1:11

20k cycle home 1:23

No Ashtead 10k so did the Ashtead 7k rund the common on my own 59mins :)

Queens funeral 19/9 so able to stay up in Ashtead on the Monday

Welcome week at work which takes us to the end of September 

Well? 

How's #LizzieGoesLong? i hear you ask

I'm managing the swimming really well - swimming 2 usually 3 tines a week with tri club and i can feel myself getting quicker as i get better with my swim technique.

I am running - trying to go to the track each Thursday and then do another 1-2 runs a week. Not brilliant but certainly a start

It's the cycing that i'm not doing

I get the train to work in Winchester and havn't actually been around in Southampton over the weekend enough to go for a bike ride of more than an hour. This needs to get better. Need to cycle 3-4 times a week and bike for ar least 1-3 hours. This is a work in progress

Weight? Still 76kg

So plenty to work on with 10months to go till the Outlaw full ironman

I will try and post something every day to ensue i keep my focus

The plan is - keep doing something every day

Run/Cycle/walk and maybe swim while in the States, up my focus in November and then after my birthday 25th Jan start a proper training plan to take me to the end of July 2023

Basically though i need to get 10% quicker swimming, cycling and running

I want to be able to do 1km of swimming in 20mins

I'd like my casual cycling to be 22km p/hr

I'd like my talking while runnung to be 6.30mins per km