2018 - the return to Ironman Austria

After yesterday when I missed a bike ride I was determined to get up early to catch the best of the weather and lighter traffic.  The bike rode well with its new chain, cassette and levers, the easy spinning was much easier on the bike - perhaps the new parts and service did make a difference afterall.  I went on the Hanslope loop with plenty of opportunity to spin out in easy gears as well as to put in some efforts, so a good mixed ride.  I rode for 1hour 12'47" covering 0.19 miles averaging 16.6mph with an average cadence of 86rpm.  The HR data provided some spurious readings that were totally at odds with my RPE.Whilst on the ride I decided I would also do a brick run as I felt so good.  I went for a 31' run covering 3.69 miles at an average of 8'24" per mile.  I enjoyed the run quickly getting into a steady pace finishing with a short faster mile.  A good session this morning that I am pleased about showing that my recovery from the London ma...

Tuesday was an easy training day, just a few easy stretches to continue working the legs back into some sort of normality.  The day started with a training programme review with Steve.  It was good to get feedback on my training and to discuss the structure of my training plan for the next 10 weeks to the race itself and for the rest of the year with the New York marathon in mind.  It was also a chance to have a look at the Valdora PHX1 TT/Tri bike - I am now talking with the suppliers about buying one! My plan for Wednesday was to do a steady swim in the morning and then a bike ride after work with the club.  The first part of the plan worked.  I had a good 50min 1,800m swim, not to much structure alternating between pull buoy and full stroke sets.  5'07" 200m warm up, 4'55" 200m pull buoy, 10'10" 400m full stroke, 4'52" 200m pull buoy, 9'57" 400m full stroke, 5'03" 200m pull buoy, 6'30" 200m cool down.  The bike ride di...

I felt good yesterday after the race, yes with tired and heavy legs, but better than the last few races.  I slept well, heavy legs overnight, but I was able to move well this morning, even going up and down the stairs. I went to see Zoe for a sports massage/physio session late morning with the emphasis on my legs.  There were some areas where I could feel the pressure and some pain but no more than usual, some work around my left knee and right side. I normally do a Pilate's class on a Monday night, but was undecided for tonight.  Given that I was feeling good I decided to go tonight.  At the start I was less flexible than normal with some of the early moves not easy however as the class progressed I was quickly back to my normal flexibility and felt I was back to normal by the end. It was good to see all the comments today about the marathon online and in the press as well as the encouragement from friends.  I am looking forward to getting back into the ...

Well the day is over and I am back home.  It was a good day, weather OK apart from the cold rain just before the start when I was shivering, and lots of support from Woottonites as well as the general public. Race plan was for a consistent pace, something I managed pretty well until about 17 miles and then began to slow down and then from about 21 when I started going backwards! The overall time was within plan, less than 4 hours, indeed it was mid point on my target range.  My legs feel tired but I am feeling better than I have done after several other recent marathons, so good news for the IM Austria - now only 10 weeks away. I will let you know how I feel tomorrow and how quickly I can get back into training.  Massage/physio with Zoe in the morning and then depending on how I feel I will go to Pilate's tomorrow night. The data from the Adidas race tracker web site shows how my time slowed down. 42km (26.1 miles) Time at start of stage: 03:52:54 Last stage averag...

I was planning to do a club run on Thursday but instead went for a run on my own when I got home as I was last with work.  The plan was for an easy warm up and then a 20 minute run at marathon pace.  The run went to plan, I enjoyed the marathon paced run so hoping I can keep it going for the full race on Sunday!  I ran for 46'23" for 5.03 miles.  The HR readings were very wrong as at times the Garmin said I was in Z6 when I was running easy. Friday was a day off work so I could go to London to register for the marathon.  I started the day taking my bike to Pitsford Cycles to see if they could fit the levers and front mech.  I also asked them to change the chain and cassette.  I then headed for the train from Milton Keynes and whilst on the platform the bike shop called and advised the levers needed replacing as it was broken - a big bill I wasn't expecting but at least I would be able to ride the bike. The journey to register is a pain as it is at th...

I know this week would be different as I am working towards the London Marathon on Sunday so a taper week, although it is turning out to be more a taper than I planned. Monday started well with a trip to see Zoe, working on my hip mobility or more precisely the lack of it.  Some of these sessions are more painful than others and this one is one of the more painful ones.  It is doing me good, or so I keep telling myself.  Next weeks should be easier, although it all depends on how I feel after the marathon. Monday evening is normally Pilate's, but not this week, I got a phone call early evening to say it was cancelled, so an unplanned rest day. Tuesday went to plan with an easy run, the weather was good although coller than I expected but the sun was out.  Headed out to Pineham but once past Sainsbury's massive shed went off road, the paths were firm and easy to run on.  Ran for 43'47' covered 4.63 miles averaged 9'27" a mile.  My HR was a bit wacky again ...

The Ironman now seems even closer then ever with the start of the local triathlon season at Duston today and open water swimming starting at Box End next weekend.  Not sure if I yet feel confident about completing the Ironman but once the London Marathon is out of the way next weekend then 100% focus as the last 10 weeks starts. I was up early today to do a swim session focussing on alternate single arm drills and catchup with kick sessions in between sets although I do cheat a little on these and use fins so I can complete the sets otherwise I wouuld have to give up after 1 length.  Total of 1600m in about 50mins today. I then went for the WRR Sunday run.  A pleasant and easy run from Ladybridge trying to keep my HR down and breathing easy as part of the marathon taper.  The run was in bright sunshine, really pleasant weather all round.  The run was 8.78 miles in 1hour 23' averaging 9'06" per mile.  I did not believe the HR data as it suggested my max HR...

Back from a good week in Devon, sunshine most days with light winds and sunshine - I had to put on sun screen to keep my head from burning.  It was also good to relax and not shoot out of bed so early in the morning. My training plan had to be adapted for the week.  I went for a run on Sunday - they have big hills in Devon, it was a pleasant run exploring the local area and getting frustrated with the road signs - at one point I was heading a village and the distance increased the further I ran according to the road signs. The Pilate's on Monday was a gym session in a very hot and not so well equiped gym.  Tuesday was a swim session as planned, although the distances/lengths had to be adapted as the pool was only 15m long and shallow at one end with my arms touching the botton on the last two strokes. I did an extra swim session on Wednesday, this time a 1,050m distance set with warm up and cool down making for a pleasant session as there were fewer people in the pool. I...

It has been a funny few days with work, a busy training day and then travel to Devon and arriving at a resort with dodgy wifi!  Wifi now works but not as intended - I have got free access now having to pay the extortionate charges - a victory for the common man! Thursday was a training rest day, apart from an hour with Zoe when she worked on my hip flexibility, or should I say lack of it, finding the painful points to remind me what I am doing to myself. Friday was a day off work that I planned to use as a training day as I was travelling to Devon on Saturday.  The day started with a long bike ride. The weather was cool but bright, I didn't get to take my arm covers and warm hat off for the first few hours.  I headed out to Banbury and turned off and headed to Bicester and back via Buckingham.  The roads in Oxfordshire were a lot better than our local ones, but it is a long way to for a more comfortable ride.  I managed 71.14 miles in 4hours 31'25" averaging 1...

The last 2 days have been ones of slow recovery from my weekend ills.  On Tuesday evening I went to Pilate's even though I felt tired after a day at work.  In the end it was a good call as I enjoyed the session, allowing me to stretch out my back that was hurting from all the coughing I had done.  Also a chance to catch up with Nicki who was in the session. I was up early for a swim, although more relaxed than planned. It was a 10 minute warm up, 30 minute continuous swim and a few minutes cool down. Session time of 46'41" covering 1,600m in total.  A good swim session without a major effort.  As the rain had passed I went for a bike ride after work.  Andrey had texted last night to see if I was going out, so I decided to go for an easy, social ride - we were joined by Steve Kerswell, so there were 3 of us.  We headed out to Hanslope, Stoke Bruene and Gayton without any pressure for pace.  I was out for 1hour 31'02" covering 23.36 miles at a pa...

Saturday started well, I didn't feel as if my cold was being anything other than annoying in the background so I got up and went to join others for the club ride from the WCC at 8.30am as a longer ride was planned - something like the Quattro, a sportive taking place round Northants on Sunday.  The weather forecast wasn't very good, all of us had a waterproof with us, even though it was bright and not cold as we set off.  We headed out towards Cogenhoe first so we could meet up with Rob who was joining us as we headed past Whiston the onwards to Wollaston and off into Bedfordshire.  Once we went past Sharnbrook we headed on the A6 to Oakley and followed the Oakley 20 route for a while before heading to Carlton and then Turvey where we had a rest as Zoe fixed a puncture.  We decided not to head into Newport Pagnell instead heading for Tyringham on our 'normal route' and onto Haversham then back to Wootton via Hanslope and the Salcey run.  To make up my time I hea...

After a long cold winter it is ironic that I am now suffering from my first cold despite the weather now being milder - perhaps it's the impact of the races in the last 2 weeks!  I went to the gym for a core and upper body training session at lunchtime on Thursday; it wasn't my best session as I went through the exercises.  I had planned to do the normal WRR training session but when I got home and sat in the chair my motivation disappeared so I had a quiet night resting. I was awake early Friday morning so I decided to go for a run, a steady run, if nothing else to clear my head.  The weather was cool a bit of rain blowing, pleasant running conditions. I set off to Milton Malsor then via the back road to the A45 and back through East Hunsbury for 6.93 miles in 58'54" averaging 8'30".  The HR was mainly in Z3 for 73% of the time rest in Z2 with an overall average of 138bpm.  I enjoyed the run and was pleased to feel good when I got back....