The start

IM Lanzarote

2011-07-25T13:13:00.000+01:00

The last time I updated my blog as when I got back from the 2010 New York Marathon. I have decided to start updating it again on an occaisonal basis as I have today entered IM Lanzarote. Mind you I have a few other dates to achieve first, the most important is my daughter's wedding on the 10th September.

I've finished my Ironman sandwich

2010-11-13T18:47:00.000Z

Well, I finished the New York Marathon last Sunday, arrived home Tuesday and have been busy recovering, working and being poorly for the rest of the week. I was knackered when I got home, it was a great overnight flight with some celebrations with other runners on the flight, not much sleep and then almost straight into work. I am now less tired just feeling sorry for myself as I cam back with a cough and cold and it is not going away.

The New York experience was phenomenal. I would recommend the experience to anyone. I felt really good going into the race and was sure I would have a good run and even going for a PB. The reality turned out a bit different.

I was on the 5am bus from Manhattan, arrived at the start on Staten Island before 6am - it was still dark and just above freezing. I had on what I thought would be enough clothes as I headed into the start area to get my breakfast - not much in way of real food and shelter. I had a bagel, a drink of hot water and then found a piece of cardboard to lie on in one of the tents set up for limited shelter and lay down. After an hour or so I was getting colder and really feeling it, but I was also really looking forward to the race, the start facilities were plentiful but also lots of people. Eventually I moved to the starting areas - more than an hour before. I met up with Simon Tootel from the club so it was good to have a chat and with the sun now shining it was getting a little warmer. The move to the start was a bit of a scramble but the mood was very good.

The start from the start of the Verazzano bridge and over it is spectacular and is really impressive. I soon got going and settled down into a steady pace. My plan was to run just under 8 min mile pace - eventually I was in a pattern of around 7.50 per mile and pretty much stayed with pace until the Queensboro bridge when I started to slow down, my legs didn't really recover once I had crossed the apex of the bridge and headed downhill. It seemed that my energy had all gone and I noticeably slowed down with the my pace getting closer to 9 min miling and then 10 min miling by the end.

The crowd was excellent, they offered encouragement all the way round. The race day weather was excellent, whilst it was cold to start with the sunshine, staying cool and only light winds at any time. I was set up for an excellent run.. I felt pretty awful for the last 7 or 8 miles, but when I reviewed the photos I looked a lot better than I felt. When I looked at my HR data, I saw I was running in my lower HR zones, mainly Z3 by this time which was a surprise.

I crossed the line in 3.54.32. I must admit I was pleased to have completed the marathon, but I was really disappointed with my time.

The post race trudge to recover my bag seemed to go on forever, but the support team were brilliant, offering encouragement all the time, checking you were OK and offering assistance. I collected my bag and got changed. Heading down to the subway was great, not easy on the legs but all the New Yorkers offering congratulations and good mood amongst the runners. Walking back to my hotel people were all offering congratulations. This continued the next day, people were really interested and applauded what you had done, it all seemed very genuine.

7 days to go

2010-10-31T17:28:00.000Z

Last week was a holiday away from Northampton so I took the opportunity to run around the Lancashire coast around Thurnham and Glasson, flat roads, coastal paths, great views on some days and not much traffic on the minor roads.
Monday was supposed to be a shorter recovery run after the long run on Sunday, but it was a beautiful cold, crisp frosty morning so I headed to the coastal path running along the edge of Morecambe Bay past Cockerham Abbey a great but bleak location for a run. I ran for 6.65 miles in 66'14" at 9'58" pace. We the headed into the Lake District - it was crowded for half term - great views, bracing walk at Hardness Roman Fort. Tuesday was a short hills session with 12x1minute (200m) up hill sets with 2 mins downhill recovery. A great session if somewhat boring and bemusing to the locals! Wednesday was an evening run with the sun setting, again headed to the coastal footpath, great tricks of light as the sun was setting and birds swarming and feeding on the mud flats - I arrived back in the dark!
Thursday was a rest day, although I did drive back to Northampton for meetings and took the opportunity to see Zoe for some work on the neck and shoulders. Friday was the replacement for Thursday's effort session with 1 mile warm-up, 3 miles (21'50") fast managing with strong winds and then 1 mile recovery - this was a hard session, legs complained!. We headed back to Northampton on Saturday morning so I took the opportunity for an early run round Glasson as the sun was rising on a clear sky with heavy cloud on the hills over the Lakes. I joined the WRR Sunday run from Ladybridge Shelfleys park on Sunday morning, adding a bit on to the start and end so I could get my 12 miles for the last long run - there was plenty of stop and starts as we crossed farmed land at the stiles, a good opportunity to chat.

I have now printed out my race registration form as well all the other tickets that I need - still need to book my seat on the plane but I cannot do that until Thursday morning - 24 hours before the flight. I will be running in the first wave starting at 9.40am, I am in the blue start with the professional and elite athletes although a bit further back from them so I will not get in the way. The next update will be when I get back but I will update Facebook in NY as I get there and get around and the results. The race results will be on the marathon web site live - my race number is 8544.

2 weeks to go

2010-10-24T19:02:00.000+01:00

The countdown is really underway, in 2 weeks I will have finished and hopefully celebrating in NY.
The last week has been busy meaning that planned sessions have had to be moved around. No Pilate's on Monday as I had a WRR committee meeting so made do with an easy recovery run after last Sunday's 21.1 miles run. I ran for 47'38" covering 4.52 miles at a 10'33" per mile pace mainly in HR Z1. I was up early and working so I could get in a bike ride once it was light. I went out on the Litchborough loop in 71'39" covering 18.97 miles at an average of 15.9mph.
I managed a swim on Wednesday morning, I swam for 46'56" covering 1,520m. The session was a mix of drills playing catch up with fins as well as an endurance set. In the evening I ran 8.41miles in 1hour 14'59" averaging 8'54" per mile - it was a good run with a diversion to explore the hospital grounds new build. I was planning in doing a WRR session on Thursday but I was late away from Nottingham so went out for a slow speed session in Swan Valley. I ran for 47'27" covering 5.54miles at 8'33" average pace per mile. The main set was 7x3min fast with 1 min recovery.
I joined the club swim on Friday but arrived a few minutes late due to problems on the A45 so a shorter session than normal with 54'30" covering 1,850m with a mixture of endurance and drills with paddles.
As I am away on holiday I didn't do a bike ride but went for a run when I arrived at my holiday destination. It was good to get out for a run down to the coast on Morecambe Bay - the tide was out so plenty of mudflats. I ran for 46'05" covering 5.09miles at a pace of 8'58" per mile. The Sunday run plan was for 18 miles in about 2.5 hours so spent some time on line planning a route the night before - I found a good run, the only problem was that sunrise was due at 8am and many of the roads are narrow country lanes with lots of tight bends and blind spots. It was cold, plenty of frost when I set out, it was light but the sun still hadn't risen at about 7.30am but it was bright with the hills looking stunning and the sea looking flat and bright, the sunrise was fantastic, a bit more exciting than the normal Northampton sunrise. I ran for 2hours 42'38" covering 18.689miles at a pace of 8'41" per mile with 88% in HR Z3 so a good tempo run.
Feeling good as I begin the sharper taper towards NY but still training every day mainly running but some swimming and gym activity I hope.

3 weeks to go

2010-10-17T18:00:00.000+01:00

After the Peterborough half marathon last Sunday this was planned to be an active recovery week, mixture pf sessions building up to a 22 run today.
Monday felt good, no reaction to the race, so normal Pilate's session to end an easy day. Tuesday was the first of the 2 speed sessions for the week with the plan to do 1 mile warm-up, 5x1 mile fast sets with 0.1mile recovery in-between and then 1 mile cool down. This had to be a Swan Valley session on the long loop near Sainsbury's again. It felt a good session, the 3rd and 4th set were the hardest, but overall all sets within the 7 minute time slot. A total session of 60'55" covering 7.33miles (short cool down run) with overall 8'19" per mile pace. 50% of the effort was in HR Z5 which was not surprising. I had hoped to do 2 sessions on Wednesday with a swim in the morning and then a run in the evening, unfortunately it seemed to take forever to get to Gateshead for an overnight business stay that I arrived to late for a run. I made do with the swim, a drills session focussing on single arm stroke in different patterns. I swam 1360m in 50'33" ending up with very tired arms that stopped with me most of the day.
I made a normal WRR club session on Thursday, I got back from Gateshead with time to spare so it wasn't the rush I thought it would be. Not quite the session I expected, it was a Bobby special of 5 mins fast, 2x3mins, 3x2mins and 2x1mins with various recovery times. I enjoyed the session, I didn't feel I was struggling with the session, indeed I feel I am getting stronger in my running again. It was a 66'57" session covering 7.14miles at an average pace of 8'55" per mile. Friday's club swim session had 3 of us in lane 2, other lanes were a bit more crowded so we came off OK. The session was a mixture of drills using the paddles, 4x100m, following by some endurance and speed sets. I am beginning to get on better with the Cripps paddles, still don't like them with the arms complaining - perhaps it will do some good. The session was 60'33" covering 2,000m. The session was followed by a triathlon section meeting, the outcome of which is that WRR will focus it's Tri section on those starting out, planning a club championship and seeking to gain a club tri coach.
A short bike ride on Saturday, missed the club ride as they had gone by the time I arrived at the Community Centre. I went for a shorted ride than I had planned covering 19.93 miles in 63'36" at an average speed of 16.9mph. I rode the time trial circuit but not at full effort, will probably have another go soon and take the tri-bike to see what time I can do.
The big session of the week was the Sunday run. The Runners World schedule has 22 miles in 3hrs 15mins so I planned to join the club Sunday run with a 10-12mile run before. I wasn't out quite as quick as I hoped, setting off from Brington church at 7.35 to try and get a good 10 miles in before the club run started at 9am. In the end I managed 10.65 miles in 90 minutes with the last mile or so faster than I planned as I was trying to join the club run. They waited a few minutes and set off as I arrived so I had chance for a quick gel and drink of water before chasing after them - mind you they set off at a fast pace and it was an effort to catch up although they did wait after about 2 miles so I was able to join the club run. I felt good for most of the run, even the hill from Whilton Locks was runnable although slower by then. I was able to keep up and run off the pace of the group all the way round but it was tough. At the end the legs did feel heavy and they knew they had worked hard, but I did enjoy the run, the weather was kind that makes all the difference. Not quite 22 miles, I accepted 21.1 miles in 3 hours 4'43" giving an average time of 8'42" per mile - the second half was slower running with the group. By the evening my legs are feeling heavy despite wearing compression tights all day, I will see what they are like tomorrow as I have a session with Zoe in the morning and I may run later in the day just to stretch them out in an easy run.
I am feeling good, looking forward to New York and the marathon, just need to keep running and stay injury and illness free for another 3 weeks and then that's it the race is on.

4 weeks to go

2010-10-10T19:10:00.000+01:00

All week's seem to be funny week's at the minute, I do not seem to be able to fit in my training plan as planned. I missed a couple of sessions this week, including a mid-week bike ride, although I had 2 good speed sessions and a half marathon on Sunday (today).
I started the week with an easy early morning recovery run at 10' mile pace covering 4.1 mikes in 41'05", even the HR data agreed for a change. The evening Pilate's session was good fun but I getting tired of the discussions about Spooks - I may need to watch it sometime to see what is so good about it!
Tuesday was a fast running session. I headed over to Swan Valley so I could run around the flattish .8mile loop and have no traffic and people getting in the way. It was a 1 mile warm up, followed by 4x1.5miles sets in an 11 minute target time with 3 minutes recovery. I was pleased that I was able to run within the times, just about. It was a tiring session but felt good afterwards. I was out for 1hour 15'29", covered 8.8 miles at an average pace of 8'35" per mile. The legs needed a rest the next day, which is good as I had a swim session with 10 minutes warm-up, 30 min continuous main set covered 1,120m and then 5 minutes cool-down. Total session time of 45'37" covering 1750m.
I had a core and flexibility session on Thursday lunchtime with lots of stretching followed by some core work, including trying to balance on a Swiss ball - I can just about sit, but whoever can do balance moves kneeling or free fall position has had a lot more practice. The WRR club session was a fast fartlek session based on 3 near 1 mile loops and recovery finishing off with a near half mile set. It was a longer club session than normal for 1hour 12'05" covering 7.12 miles.
I went for a recovery run on Friday morning covering 4.41miles in 46'21" giving a pace of 10'30" per mile with 85% of the effort in HR Z1. The club swim session on Friday had an emphasis on paddles, not my favourite swimming aid, on the first set I had to get out of the pool and re-fasten the rubber bands and continued to tighten them throughout the session. The session was 200m warm-up, 2x200m with and without paddles, then 6x100m with and without and same for 8x50m, so lots of lost time getting the paddles on and off. We finished with 4x50m with a pull buoy and then attempts at swimming underwater - I managed about 10m, Seam was the start of the night as he swam a full 25m underwater. The session was 58'19" covering 1800m.
A short bike ride on Saturday with the taper for Sunday race. I was out for 61'46" covering 16.53 miles at 16.1mph pace with the majority of the effort in Z2.
I was up early Sunday and off to Peterborough for the Great Eastern half-marathon. I have run it twice before, it is a fast course, flat on an out and back course around housing estates on closed roads. It is a popular event with over 3,000 entries. It was special as it was being held on 10/10/10 and starting at 10.10.10am. I met up with Paul Northern at the start, I could now put a name and face to a facebook friend from the club. The sun had come out with the cloud clearing on the drive over so it was going to be warm and we had no wind. The first couple of miles went well ad on target pace, then I began to slow, finding it difficult to maintain the pace, I was felling hot and uncomfortable as we headed out. By about 7 miles I was feeling stronger but still having to work hard. My pace improved and it felt like I was averaging better than 7'30" per mile but as the Garmin wasn't playing I had to keep working out my time. The run into the city centre was hard work but I know I was going to beat 1hr40mins so I was OK for New York qualifying time for next year if I wanted it but I know I was several minutes down on my target time. In the end my chip time was 1.39.03, with gun time of 1.39.26, in 541/3177 place. I was 12th in my age group with 8 even older age group runners faster, including a 70 year old who was 1'05" ahead of me - not sure what to say about that but Cath laughed out loud when I told her!
I am now moving into the last 4 weeks of my marathon training with my longest training run scheduled for next Sunday with 22 miles in the frame, after that I will begin my taper. Mind you I will have an easy day tomorrow, no running just an evening Pilate's session.

5 weeks to go and counting

2010-10-03T15:38:00.000+01:00

The last week has been hectic to say the least, not all the planned training happened nor on the days planned, but with 5 weeks to go and after a good 17 mile run this morning I am feeling good and looking forward to the Peterborough Great Eastern Half next week.
Last Sunday was planned to be 3 laps of Pitsford reservoir, however once I got started from the Holcot Road car park the wind was very strong and in my face so I had a change of plan and headed off to run along the Brampton Valley Way looking for some shelter. I had forgotten how boring the BVW can be especially over 6 miles between Brampton Holt and the Draughton Road but I did get some shelter and when I got to Lamport I headed off to Old and Holcot on roads I had not run on before. When I got to Old I asked to check my directions and was sent in the wrong direction to get back to my car probably adding at least a mile onto the run. I ran 21 miles in 3hours 12'28", in what felt like a slow and heavy legged run probably caused by the number of hills on route.
The working week started with a slow low HR run of 45'08" covering 4.54miles at 9'56" per mile pace on Monday. The run was 71% in HR Z1 although more so as the Garmin data for the first 10 minutes or so was very erratic and in high HR zones. The day was wrapped up with a Pilate's class, small class this week at what felt like a slow pace but still hard work. Tuesday time pressures continued with a shorter fast steady run than planned, with 1 mile warm up, 4.5 miles fast and then 1 mile cool down - it should have been 6.5 miles fast steady. I completed the run in 56'38" with a pace of 8'34" per mile with 75% of the my effort in HR Z2/3.
I was off to Leeds for a conference on Wednesday through to Friday so the rest of the week had to fit in with limited time. I was up early on Wednesday for a run for a low HR easy session, I was out for 62'26" covering 6.24miles at 10' mile pace. No other data as Garmin wasn't playing! Later in the day at the (allegedly) luxury 5* hotel and golf course I went to the gym for an hour for a workout concentrating on core and upper body on the limited range of equipment and space available as well as playing on a power plate for the first time! I had a mid-week long run to fit in so I was up at 5.30am on Thursday morning with a simple out and back route in mind, heading from Oulton Park to Castleford and back for 11 miles. I enjoyed the run even though it was by the side of a busy road as it was misty and moody as the sun came up across the countryside and as I ran into Castleford, an old Roman town, I crossed the canal and headed up towards the castle and was reminded of an alleged 5th century battle at Barnside with all of the myths and legends coming to mind. I was pleased to run the 11 miles in 1hour 37'23" at an 8'50" pace. No Garmin data as it was not cooperating, again.
Friday was a poor weather day with heavy rain and strong winds, the drive back to Northampton wasn't very good so the calls I planned to make on the journey I had to make when I got home which left me with no time to go swimming so I had an unplanned rest day, sometimes the best even if it is frustrating.
Saturday dawned bright and sunny. Off on the bike, limited turn out for the club ride with the clash of races and other events this weekend, only 3 of us. Headed out to Cogenhoe and then Duncan suggested a different route so we headed cross country on some roads I hadn't ridden on before as we went to Broughton then Mawdsley and back via Lamport and Sywell. It ended up a longer ride than expected covering 51.32 miles in 3hours 15'32" at an average pace of 15.7mph with an average HR of 126bpm and cadence of 81rpm. An enjoyable ride, not to demanding with only 1 challenging hill the rest undulating (some big) mixed in with faster stretches.
The prospects for Sunday were not good, the rain started overnight. I had thought I would have another go at the Pitsford run but with the weather decided to do the WRR Sunday run from the Spratton Road car park on the Brampton Valley Way. I was slightly later than planned as I wanted an hour's run before the start of the club run, as I pulled in I could see Graeme Dent getting ready so we headed off together for a 7 mile run before joining the others expected to have to catch them up. The first 7 miles out and back from the car park was fast, we ran the 7 miles at 8'11" per mile pace, a bit on the quick side. As we arrived back at the start we found Terry and the other runners waiting for us so we then headed out on the Lamport loop started on the BVR for a few miles before joining the ripple of hills into Lamport and heading back at a steady pace. It is a really good route as it is in mainly quiet countryside with great views. This part of the run was a lot slower I am pleased to say with the hills being a bit of a struggle. The total distance was 17.02 miles in 2 hours 31'54" giving an overall pace of 8'55" per mile. The HR data was all over the place so not a reliable indicator of the effort. At the end I felt a lot better than last week's long run, it was good to run with other people especially in the poor weather conditions.
Next week will include a taper up to Sunday with easier days on Friday and Saturday as I look for a faster paced run at the Peterborough half marathon.

Only 6 weeks to New York

2010-09-25T18:08:00.000+01:00

It has been a busy and mixed training week but all has gone well and I am still feeling good, although a niggling sniffy runny nose today so hope it doesn't become a full blown cold!
After Cransley Half last week I went for an easy run on Monday morning taking 45'11" to cover 4.17 miles at 10'51" per mile pace with 94% of my effort in HR Z1 as I went round Swan Valley, again. In the evening I went for a Pilate's class - very hot and crowded.
Tuesday was to be a hills session but I changed it to a 3x1.5miles fast efforts on the Swan Valley circuit taking 1hour 6'54" covering 7.56 miles averaging 8'42" with an average HR of 145bpm, 36% in Z5 and 14% in Z4.
I was up early on Wednesday morning to get in a long run, I was out before 6am heading out for the Sixfield, Midsummer Meadow and Brackmills circuit. The sunrise was fantastic over Midsummer Meadow reflecting a strong red in the river matching the sky. I was out for 1hour 27'21" covering 9.62 miles at 9'02" per mile. My average HR was 136bpm with 40% in Z2 and 57% in Z3 - it felt a good steady run. I went for a bike ride after work, the weather was warm and sunny so I wanted to take advantage as there will not be many more mid-week bike rides. It was only a short ride 59'37" covering 16.54miles at 16.6mph keeping the effort low with 72% in Z2.
The first swim of the week was on Thursday - a lunchtime swim, the first for a long time. It was a short swim mainly drills working on the efficiency of my stroke, The session was 4'14" covering 1,240m. The WRR club session was with Group 3, feeling more comfortable in the group but still not in the middle/front so some more work to do. The session was the Brackmills circuit, 8x3" with 1' recovery apart from a 4' recovery in the middle. We ran 7.41 miles in 1hour 8'14" with an average pace pf 8'53", during the fast efforts I was running between 6'30" and 7'30" depending on the part of the circuit. It was a hard session, I was pleased I had completed it even if my legs were weary.
On Friday I did a 45' lunchtime stretching and core strength session, it was a new set of exercises so took some time to work some out from the photograph, but good fun. The WRR club swim covered 2,000m in 59'17", the session seemed to go quicker although by the end my arms were complaining. There were 4 of us in the lane so OK, we took turns leading each set so some were faster than others depending on who was leading.
It was a cool Saturday morning but the sun was out with clear blue skies. I wasn't expecting a large club ride group as there are so many other events this weekend including Roade Tri, Berlin Marathon, Isle of Wight bike ride and a wedding. It was good to see a group but only 4 with Emma and Jamie an a new guy Mark who sometimes rides on a Wednesday but not a runner club member. We headed off to Everdon Stubbs via Gayton to miss out Banbury Lane and came back via Adstone. I was able to spin and keep in a lower gear to save my legs for tomorrow's 20 mile training run. I covered 36.04 miles in 2hours 26'39" at an average speed of 14.7mph with 82% of effort in Z1, 2 and 3 I should have plenty left. I felt good when I got home and after catching up with Cath and Sarah who were off to Birmingham wedding dress shopping (yes they have bought one!) I went to Esporta to do a core and strength session. After a lunch and paper break I then cut the grass - it is still growing strongly, we need some frost to stop its growth!

Cransley half

2010-09-19T17:01:00.001+01:00

Well I didn't change my plans, I did the Cransley Half although it was tougher than I was expecting.
Since my last post on Wednesday, I did the normal WRR training session on Thursday with Group 3, a hills session in Back Lane and the New Road from Brackmills. I found the session hard work but doable, most of the time towards the back of the group but not being dropped. We did 3 and half hill reps on Back Lane before heading to the New Road where we did 2 hill reps and then a double back to front. My legs were weary at the start and by the end they knew that had worked hard. Friday was a swim session at Cripps, 4 of us in the lane tonight, it was back to full strength for lane 2. I forgot to put my watch on so swam to effort rather than time, although a good chat sometimes between sets as we regrouped - if the session details are printed by Robin at the small font then I am going to have to take my glasses to pool side! We did 20mm warm up, 4x50 with paddles and pull buoy (I do not like the paddles here) and pull buoy, then 4x50m with pull buoy, 2x200m and 4x100m endurance, followed by 4x50 and 4x25 sprint with 100m cool down. 1800m in about 55 minutes.
I did a normal Saturday bike ride, no allowance for the half marathon the next day as it was going to be a fast training run. It was a hybrid route so felt different as we headed out to Grendon, Yardley Hastings, Olney, Hanslope, Ashton, Hartwell and fast down the Salcey Road. My ride was slightly longer as I had forgot my keys so went home and then to Esporta as Cath was there having her hair done. Out for 46.02 miles, 3hrs 4'54" at an average of 15.3mph. It was a steady ride with majority of the effort in Z2, with an average HR of 119 and cadence of 83rpm.
My legs felt weary on Saturday night and more son on Sunday morning as I headed for the race. I arrived in plenty of time to enter on the morning, so I had time to sit in the car and read the paper before getting ready. A few other Woottenites competing but not many for a local race. Mike Aldridge and Kirsty Gallagher in evidence so good chance for a WRR win. As I was getting sorted I saw Zoe who suggested we run together although she had already run the 10k route to warm up and get the distance. I was looking to run and 8min mile pace, a fast training run with plenty of hills on route. Mind you as I started I was finding it hard to get comfortable at that pace so slowed down a bit and after a couple of miles and on the first hil heading out onto the main course Zoe pulled away. I settled into a steady pace that was comfortable, I could see some other WRR vests in front and slowly worked my way through the field and caught up with Mike Dowdy but none of the other vests. The Brigstock Road is a tough road with a couple of challenging hills where both out and back I jogged rather than run and my average pace dropped to 8.20 per mile. It was on this road I saw Mike Aldridge with a clear lead in the men's race looking comfortable and Kirsty in a clear lead on the men's race and again looking comfortable. I was able on the route back from Brigstock pick up my pace even on the hills and the average pace got better. With 3 miles to go I was on target to be about 1.48 and feeling I could do better, I was overtaking people on the run into Cranford feeling good but tired. I managed 1hr 46'23" (Garmin time) with 8'07" per mile so not to far off my target. I was pleased at the end as I felt better than I thought I would and certainly looking forward to the Peterborough half in a few weeks where I will be looking for a faster time on the flat course, 'til then the next 2 Sundays' will be 20 mile runs. New York is still 7 weeks away but plenty to do before then.

Bala and the days after

2010-09-15T21:54:00.000+01:00

I was looking forward to the Bala race, the forecast was good, I was feeling good and felt I could do a good time. I didn't sleep well on Saturday night, I was up at 3.45am on Sunday morning and off by 4.30am. At that time of day the drive to North Wales is easy, no traffic, you can even drive on the M6 through Birmingham with no difficulty. I began to pick up other cars seemingly heading for Bala once I was on the old A5 after Chirk - you could tell, the tri-bikes on the roof and the car stickers. I arrived at Bala at 7.15am, only a few cars in the car park (Rugby club pitches), and headed straight to registration - no queueing, pick up my number, goody bag (nice big towel), marked my number on the arm and leg and pick up the chip. What to do next as my wave wasn't until 10am. I took my time to get sorted at the car sorting all the gear out before heading down to the transition area. When I got there the wait to get in was about 20 minutes as the officials were checking your helmet was tight, brakes, etc so it took some time. Headed off to my racking point right on the waterfront, the lake was flat, the sun was out with a few big dark clouds over the hills to the west. I was sorted by about 8.45 so time to have a chat, all the senior vets were near each other so comparing notes and much talk of tactics to get an England age group place. As we waited the wind got up and we all felt cold, the waves were beginning to look like white horses again.
We were called through to the start area at about 9.45am, the last wave, the smallest group with about 150 competitors, we moved slowly into the water as it was cold, shallow and pebbles to walk on with difficulty. The swim is a straight out and back course, no chance to get lost and it was clear, waves not to big so you could easily see the buoys. We were off, I started strongly and felt good but after about 100m I felt a bang on my back knowing it was another swimmer went with the blow, what surprised me was a second much heavier blow to the middle of my back that hurt and winded me, it took a while to recover I stopped swimming and for a moment felt quite ill and thought I had had enough. I started to swim again, I took a while to get to a comfortable pace and settled into the swim enjoying the rest of it. To get out was not easy as the water is shallow with lots of large pebbles to walk/run/swim across but felt strong and headed off to take wet suit off and get on the bike, not the fastest transition but I was quickly off. The bike route is an out and back on closed roads. In the last wave with a 38.18 swim and 3.48 T1 there were not many athletes behind, they were all in front. I quickly started catching up and overtaking other riders, settling into a strong ride, feeling good and comfortable on very good roads - where were the potholes? In no time I seemed to be at the 20km turn point and heading back. The route is undulating, I was on the large ring for the whole course, still overtaking. My ride was 1.11.52, I thought it would have been faster but more than 20mph so pleased anyway. A quick transition, 1.09 and out onto the run. Straight away the run didn't feel right, I had painful shins right from the start, I was really frustrated as my brick sessions had gone well of hard rides and I do not get problems with my shins. I was painfully slow to start with, I was half way round before my legs began to feel better and I was able to push on even so I was disappointed with my run at 54.06.
So my total time was 2.49.16, 4.30 faster that the Barton Marina standard last year, but hey I had done Ironman training and should have been stronger. Overall I was disappointed with my performance, still not sure where it went wrong, but I will be back to improve next year at the standard distance.
The drive back was very enjoyable, I headed back towards Welshpool driving on roads I could not remember over the hills rather than all A5 until I got to Shrewsbury.
I have thought through why it had gone wrong, Zoe suggested it could have been a reaction as I had very tight calf muscles when I saw her on Monday, or it was just not my day. I took 2 days rest on Monday and Tuesday, my motivation was shot. I went for a run tonight just to get the legs moving, I will get back into training for NY marathon in the next few days, I may change my plans for Sunday and do a 20 mile run rather than a race, I need to get my focus back and get some quality training over the next few weeks.

The week before Bala

2010-09-11T12:31:00.000+01:00

I am having a rest day today before I get up early tomorrow morning and head off to Bala for the standard distance tri. I am really looking forward to it, great location, a chance to race with what looks like good weather on offer.
This week's training has been focussed on preparation for the Bala race. The week started off with a 1 hour gym session on Monday instead of the normal Pilate's class as I had a WRR Committee meeting to go to. I enjoy the gym sessions with the weight machines and core exercises on the mat, but not sure I push myself as much as I do when I am in a class.
Tuesday was tough as a double brick session to do. 20' easy on bike up to Z2 and then 20' at Z3 followed by a 10' effort run Z3 and then 10' ease back to Z2. The hard part was the double with a 10' Z2 then 10'Z3 effort on the bike with 5' effort Z3 and 5' recovery easy. As it turned out I enjoyed the session, the transitions went well, especially from bike to run and I had put elastic laces into my running shoes and they felt fine. In total I covered 22.5 miles in 1hour 38'26". I was pleased with my average speeds in each set as it included the hard effort and recovery times. Bike set 1 average 18.2mph, set 2 average 18.5mph. Run set 1 8'26" per mile, set 2 8'29" per mile. I felt these were a good pace that I would be pleased if I could sustain at Bala. Mind you I must have been working hard as Bob Ward commented that I didn't look good when he saw me running! I was tired at the end, a real effort.
Wednesday was a swim and run. The swim was early morning at Esporta, lane to myself, with emphasis on 3x320m efforts trying to keep a constant pace - I managed 8'12", 8', 8'06" so fairly close in times. Total session 48'17" over 1480m. The run was an easy low intensity run - I always find these hard as it feel to slow. I was out for 1hour 14'20" covered 7.23miles at a slow 10'17" per mile, mind you I did managed to keep a low HR with an average of 126bpm and over 80% of the run in Z1.
Thursday was a club session with Group 3. I wasn't sure as I was feeling a bit tired as I have had a busy week work wise as well as training. In the end I enjoyed the session, keeping in the lower half of the group but not off the rear. The session the Brackmills loop were based on 6x4' efforts so not sprints and more in line with training requirements. The session was 1hour 5'10" covered 7.15 miles, my average HR was 142bpm with effort across all HR zones.
Friday was another brick session, but a shorted effort, I only did 31'07" rather than the planned 45' as I didn't get up early enough. I did 10' warm up followed by 10' Z3 efforts on the bike followed by 5' efforts and 5' recovery running. Again in all HR zones but messed up Garmin pressing the wrong buttons in transition. The Friday swim at Cripps was low on numbers again - more parties and races keeping people away. I swam in lane 2 with Josie who was recovering from injury. I only swam for part of the session as I ended pulling a side muscle during a paddles session so stopped early. The session was 25m warm up, 400m, 2x200m, 2x50 pull buoy and 2x50m paddles - there was more but I stopped.
Saturday is rest day, although I will be cleaning my bike shortly, getting my gear sorted out, keeping hydrated and snoozing this afternoon.

New York - first week of training

2010-09-05T16:41:00.000+01:00

Tuesday started with a visit to Zoe to see how I was doing. The neck as ever is still tight but not as bad. The session mainly focused on my legs, the calf muscles were very tight and took some effort to ease them - and it hurt! The evening run was my first run with Rob's Tuesday special training group. We headed off to the Back Lane pocket park for a benchs' sessions, one two or three at a time and as we all know this always means there is more uphill than downhill! The session was 56'16" covering 5.51miles at an average pace of 10' per mile. The HR data showed I worked hard in the efforts with HR across all zines including Z4 and Z5. A good session, glad I went along, although not always easy to get to a formal session in the week.
Wednesday was the first of my long mid week runs. A steady 10.11 miles in 1hour 28'45" at an average pace of 8'46". The average HR was 141bpm with 78% of the effort in Z3 which is about right for a steady session. I went to Pilate's in the evening, hard work, we seemed to spend a long time working on my abs!
I joined group 3 at the club on Thursday. My first Bobby session for many months. I had forgotten the difference between group 3 and 4 and felt it in the recovery between the sets as there was no hanging around we just kept going. I found the efforts were OK although I had to work hard to keep with the group but I wasn't off the back which is reassuring. We ran for 65'02" covering 7.18 miles at an average 8'55" pace. With an average HR of 145bpm and 23% of the time in Z5 it showed how much I had to work.
I couldn't make the club swim on Friday so went for a run in the evening when I was back from work and shopping. A steady effort for 4.82 miles round the canal and Milton Malsor loop - it looked good as the sun was setting and twilight across the fields. I was out for 39'28" with an average pace of 8'08" per mile. The loop was a harder effort then it should have been - it will get better as the training works through.
I started Saturday with a short swim at Esporta in the outdoor pool, 1,200m in 34'33" with 200m warm up, 4x100m efforts, 400m and then 200m cool down. I went with the club for the bike ride although I didn't do the full ride as I had a 20m run to do on Sunday and didn't want over tired legs, I rode for 2hours 17'02" covering 35.51 miles at an average pace of 3'49" per mile, 15.7mph. I rode on the Valdora as I want more bike time before Bala next week - should feel better riding it in a race on closed roads next week.
Sunday was my first long run - I went straight in with a 20mile run as I have only 9 weeks to go and I reckoned with my IM training and general work since then I should be OK. To make life easy I decided to do 3 laps of Pitsford Reservoir as it is 20 miles, I can go back to the car on each loop if I needed extra drink or food or even had an issue. In the end I ran the 3 laps without stopping at a fairly steady pace with 58', 57' and 58' laps giving a total time of 2hours 52'52" giving an average pace of 8'38" per mile with more than 80% of my effort in HR Z3. I felt good at the end - I will see how I feel in the morning as the real test. My legs were OK cutting the grass in the afternoon.
A different week coming up with a bit of a taper towards the weekend for the Bala tri - I will have a rest day on Saturday if I decide to travel and stay overnight, all depending on the weather of course.

A mixed Bank Holiday - and the grass is now shorter!

2010-08-30T20:37:00.000+01:00

I keep having to decide what training I want to do as I have no firm plans, so I decided to go for a swim Sunday morning before joining the club Sunday run. Off to Esporta, all quiet at 7.15am, my own lane, in fact for most of the time I had the pool to myself. I swan a mixed session for 48' 13" of 84 lengths, 1640m, including 200m warm up and coll down, with a 40, 80, 120, 120, 80, 40 pyramid followed by 4x100m and a 400m set. All enjoyable, not to much emphasis on speed, spent some time thinking about stroke but mainly relaxing swimming. Not much time to get sorted and get to the Sunday run, local this week from Grange Park lead by Rob, sure to have some mud and many obstacles. The weather was kind, warm but windy. We headed off towards Courteenhall - I had never run that way before always thinking it was a private road - then across many fields by circuitous paths. We ran for 9.88 miles in 1 hour 54'54" - a slow chatty Sunday run, very pleasant. The afternoon plan was then to cut the grass in the back garden - it hasn't been cut for 6 weeks and is now very long, unfortunately the weather decided it was playing those games and it started raining, lots of it!
My plan for Monday was to do a bike-run brick session and to test out my WRR tri-suit that I hadn't used since the Vitruvian last year. I went out on the tri-bike, the weather was warm and sunny with a sharp wind planned to do the Salsey, Hanslope, Ashton, Stoke Bruene circuit, just over 20 miles, only 2 hills otherwise rolling and mostly good roads. I flew out to Hanslope with the wind behind me, but as I turned and started heading towards Ashton the wind became more of a problem and by the time I was heading back from Stoke Bruene I was riding into a strong headwind. The ride was 20.21 miles at an average speed of 18.8mph in 1hour 4'25" a couple of minutes faster than last week. Then a quick change of shoes to do a short run. I headed out to Pineham, legs felt good to start with and I moved well, the off road section coming back was a mistake as my legs complained. I ran for 23'08" covering 2.83miles at an 8'11" per mile pace - I will be looking for something quicker at Bala.
The weather held good for the afternoon. The grass was still wet as it was so long but I have now managed to give it a 'long' cut and will have to cut it shorter next week, weather permitting. Mind you it does look a mess as it still hasn't recovered from the hot weather earlier in the summer as I still have large brown patches - some grass seed needed but that will have to wait until some rain is forecast!

Getting ready for New York

2010-08-28T20:33:00.000+01:00

Well that's it I have to go, I have now booked my flights flying out on Friday morning and back on Monday overnight. A short visit but enough to run the race and experience the New York marathon. I will be going on my own as Cath cannot have more time off work, she took time off for Austria for the Ironman.
It's been a relaxed training week not following any set schedule. I was looking forward to a bike ride on Wednesday but the weather put a stop to that so I sent for a spin class instead - I enjoyed the class but would much prefer to be on the riding outside, mind you it is better than a turbo session in the garage.
It was raining on Thursday so the WRR session was very wet training with Group 4. I enjoyed the session, it felt good to stretch out in the efforts but it also convinced me that I should try Group 3 next week - will have to see if it is to big a step as yet.
On Friday I wet for a lunchtime swim during the adults only time at Esporta - swam for 40 minutes, 1,400m in a number of sets, felt good although annoying at the end as a slow breastroke swimmer came into the lane I had to myself. Mind you I suspect the swimmer would have gone into the other parts of the pool but it seems that some parents still let their children into the adults session and the staff are not overly concerned. (boring old man moment!)
Saturday the weather dawned fine, the sun was out, light winds and ready for a bike ride with the club. Headed to the community centre for 9am, good sized group with several ironman finishers in the group. We headed off to Everdon Stubbs just to test our legs on that hill. It was a good ride, I felt strong on the Stubbs, finishing the ride with energy to spare. I could have gone for a run but decided to go to the gym instead to do a strength session as I hadn't done one for a while - again I felt good enjoying the session. With the bike and gm session I ended up doing a three and half hour session.
The plan for the afternoon was to cut the grass and do the other garden work I hadn't done since before I went on holiday - 5 weeks since I had cut the grass. The front lawn took ages to do as I had to get rid of a large number of large mushrooms, the large anthills that had formed and then it started raining gently at first then heavy. I now have to face the back garden with long wet grass - perhaps Sunday.

An easy start to the week

2010-08-24T20:02:00.000+01:00

An easy week is on the cards, no training plan just enjoying the sport - training will start again next week looking forward to the New York marathon on November 7th.
Monday is Pilate's day, a small group this week with a relaxed atmosphere, it still felt like hard work but enjoyable.
I was planning on getting up and going swimming this morning, but the bed won the battle and I stopped in bed a little longer before going to work. The weather was good so I thought I would go for a run after work by which time the wind was strong and it felt cool. An easy run across Swan Valley to the Weedon Road and then back via Upton Lane, a circuit that has the beauty of very little traffic apart from the Weedon Road section. I ran for 54'51" covering 5.98miles. Completed a few stretches when I got back, mind you the I have tight calf muscles so will have to get in contact with Zoe for some sports physio.

A good weekend

2010-08-22T22:49:00.000+01:00

The weekend started with a trip to Box End, not quite as early as I hoped, but still good to be in the open water and swimming again although a bit cooler than the last time I was there. I completed 3 laps in 58' of what was a choppy lake by the time I had finished with the wind picking up. I then went for a run along the river for 45 minutes covering 5 miles at a leisurely pace, just getting back into running.
I spent a good chunk of time on Saturday afternoon, once I had got from a quick drive to Halifax with Cath to collect her father for a short break, putting my tri bike back together. It was very sticky from all the drinks I split in the IM. I also had the new cassette I could put on - I have gone for an 11-28 to replace the 12-25 just to give an edge on the hills. It took ages to get the gears working properly, they just wouldn't do what they should, I had to go back to first principles and take it in stages as per the manual and then they worked.
After fixing the bike I was determined to get up Sunday morning for a ride especially as sunshine was forecast. I headed out to Hanslope and back via Ashton and Stoke Bruene. It took a few minutes to get the feel of riding the bike again, all of 6 weeks and it felt quite alien. Once I got going, it felt good, I covered 20.2 miles in 66'28" at an average of 18.2mph - not bad given my recent lack of training, but will need to do better at the Bala tri on the 12th September. I then joined the club Sunday run, it was a large group with lots of stops/starts as we crossed ploughed fields, stiles and other similar rural obstacles. In the end I covered 10.24miles in 1hour 55'. It was good to get out on a club run, I felt good after the earlier bike ride, I will just have to put a few brick sessions together to practice transitions over the next few weeks.

Holiday's over but not yet back to normal

2010-08-20T21:55:00.000+01:00

Well I was back from holiday on Tuesday evening. After my long day in gorges' and on the coast when I messed up my feet and my shoes I didn't do anymore running, I did swim most days whether in the pool or the sea but I did much less, eat and drank more. I also managed to finish the books I was reading - I now know far more about Arthur and the history of the late 4th century. When we got home it was a lot cooler and wetter than when we left.
On Wednesday I bought a new pair of running shoes to replace those I left in Crete... I also went back to work so lots of catching up to. In the evening I went to Pilate's - it had only been 3 weeks since the last time I went but it was a lot harder than normal.
I met Steve Casson on Thursday morning to review the Ironman even and training. We didn't agree on what next as I am still thinking about 2011 and indeed 2012. For the rest of this year I am training for the Bala Tri and then the New York marathon, but still taking it easy until the end of the month before starting training programme again. I was planning to run at WRR that night but I didn't make it as I didn't fancy running in the rain in my new shoes so I went to the gym and ran on the treadmill for half an hour.
I was up early Friday and went for a swim session at Esporta, I nearly didn't get up but enjoyed the session in the end. As it look like I will not be able to get a bike ride tomorrow I went for a spin class this evening - I hadn't been to one for a while but it was enjoyable and hard work.

A monster day gorge and coastal running and walking - Wednesday

2010-08-13T17:15:00.002+01:00

More pictures online

When I am in Crete I normally have at least one day in the mountains - it is generally hot and sunny, the highest peaks go up to 2,500m and the ground is generally very dry and rugged. Even so when you go to the high mountain you have to take a fleece with you as it can feel cool with strong winds. One of the famous tourist walks in Crete is to walk down the Samaria Gorge and to walk through the Iron Gates (see photo). I have walked down it twice and run down it before. This year I decided I would run down it 1,300m descent in 16km, its Europe's deepest/longets gorge and good fun but full of tourists when walking, with the run you are at thee xit before the tavernas have opened - less than 2 hours.
Normally from the bottom you sit on beach for a few hours, have a few beers and wait for the boat out to Sfakia where you get the bus. It is waste time so I decided that I would follow the E4 coastel path to Sfakia - the guide books says this takes moe than 7 hours, but to make it interesting I added another 1,000+m ascent gorge walk/climb on the way back.

All in all a long day, nearly 35 miles and over 5,000m of ascent/descent taking nearly 11 hours including taverna stops. I walked most of the way once I had left the Samaria Gorge as it was sandy beach for the first few miles and then rouh limestone, the gorge was uphill with some ladders and ropes to climb buit once I got onto the Anapoli plateau and onto some gravel and then tarmac roads I ran/walked as I was being creful not to miss the bus back to my car.

I was shattered but my biggest problem was the blisters than came on my feet later in the day,the sand rubbed them and I also trashed my running shoes! The day has led to a halt to my holiday training so only some relaxed swimming until get back home. I may have a few more beers in the evening!

A holiday reflection - week 1 - Yamas

2010-08-10T08:47:00.000+01:00

The real surprise for me has been the sea swimming. Normally when I am on holiday I swim in the sea but just messing about type swimming but the last week on several days I have headed off for a 45 minute sea swim, keeping within striking distance of the shore heading across the bay where I am. I must admit that the warm sea does help, I couldn't imagine doing the same in the UK without a wet suit. It does require a different swimming style going through the waves and sighting is fun from the bottom of a wave.
So far I have been for a swim session and a run most days, some serious training and others just a stretch of the legs, especially when it comes to the running as it is hot and if I want to run on the flat then I only have the cpoast road that is heavy with traffic and people so you have to head up into the hills. Last night I went for a run, I ran uphill for 35minutes gaining 736 feet and then it only took me 20 minutes for the downhill - great views of the coastal strip and islands.
Off for a long running day tomorrow with a run down the Samaria Gorge, biggest in Europe - 17km. The instead of waiting for the boat out I am planning to run/wlak along the coast, climb a 600m gorge to Anapolis and then run on a 'secret' trail back to Sfakia to get the bus back to Chania. Not sure of the total distance but will be more than 35km so a full day but less than a marathon! I will let you know.

An extra bike ride before the holiday

2010-08-02T14:22:00.000+01:00

I treated myself to a bike ride this morning to start off my holiday. It did feel earlier than usual but it wasn't, perhaps just my holiday mood.
I was off by 7am heading out to Castlethorpe through the forest before heading to Whittlebury to complete the loop home. I intended it to be a relaxed ride but still trying to push it along. The only problem with the ride on a weekday morning is the traffic even in August I was having to deal with close passing white vans and artics until I got to Deanshanger. I was out for 1hour 57'24" covering 32.62 miles at 16.7mph with an average cadence of 81rpm. I averaged 134bpm with 89% of the effort on Z2 and Z3. I was pleased I headed out on the bike as I will be 'resting' the bike for the next 2 weeks although I will be doing more swimming and running, all hot weather training just ready for the cooler weather of the autumn!

Swim and run at Box End and then the mouse hunt!

2010-08-01T20:40:00.000+01:00

An open water session at Box End this morning. Went with Zoe this morning to car share and to go for a run afterwards. In the water before 8am and not the first. The first lap was going well, focusing on my stroke reaching and gliding was the plan. I had to stop half way round the first lap to clear my goggles - some session goggles fit well no problem other sessions it takes a couple of goes to get a good seal, all very frustrating. I completed 3 laps of continuous swimming, I seemed to be going past some swimmers - not normal! I swam for 56'57" so a good session but a bit slower than Tuesday.
I went for a run with Zoe from Box End - I knew it would be at a faster pace than normal but ready to have good run and to go a bit faster as I do need to get some speed back. The run out to Bedford came quickly, the bridge into town only took 25 minutes, faster than usual so kept running on the other bank for a while. The run back passed quickly, missed the turning across the field so ran to the church past the crowds at the end. I know it had been a faster run, not one I found easy to have a conversation all the way round. The run took 1hour 1'58" covering 7.56 miles at 8'12" per mile. I expected my HR to be high but it gave a higher reading that I expected with lots of spikes, not sure how much to believe the data with the majority of the run in Z5.
I had a text from Cath when I got back into the car - Flic had brought a live mouse into the house, but the mouse escaped and was not hidden under the book case - when I got home 2 hours after the text, the mouse was still there with Flic standing guard. I spent the next 10 minutes chasing the mouse, trying to catch it t put it out, in the end it ran out through the conservatory doors on its own to be chased across the garden by Flic - it might have lived for another day.

The end of July

2010-07-31T18:02:00.000+01:00

The second half of the week was a bit quieter so able to get do training. Thursday was WRR night, running with group 4 - still not ready to try group 3. A large group headed off to run round Delapre Lake so more trail then road for the speed sessions. The emphasis was on a series of 1minute, 2minute and 1.5minute fast sessions that were modified to fit in with the path where it was often narrow and poor running surface. It was a good evening session in good running weather. Total session time of 1hour 9'11" covering 7.23miles with an average HR of 143bpm.
Friday was an easy run and swim day. I didn't jump out of bed in the morning so I went for a run when I got home from work before swimming. It was one of those slow runs with the emphasis on keeping the HR low. I ran for 45'01" covering 4.16miles at a 10'46" per mile pace. My average HR was 122bpm with 80% in Z1 so well on target. I do not really enjoy these runs as they are so artificially slow, but good training. I went to the last club swim of the summer - no more swims now until September. It was a quiet night ending up with my own lane. I followed the training plan although I started a few minutes late. I swam for 57'52" covering 1,900m. The session was a 200m warm up, followed by 8x100m mostly 2'33" per 100m, followed by a 200m 5'15", 400m in 10'44", finishing with 4x50m and a 100m cool down. I didn't swim as freely as I had hoped for, feeling tired at the end. I was trying to focus on my stroke again as I want to get faster!
Saturday started a bit gloomy with some early morning drizzle with a promising forecast. I took the risk and went out in the new HTC cycling top I received as a birthday present and left the wet weather gear ta home. It was a good call. No one wanted a long ride so the 2 hour target we set fitted in with my plans. We headed off to Grendon and then came back via Horton, Hanslope and Stoke Bruene. It ended up slight more than 2 hours, finishing with 2hours 20'06" covering 37.09miles at 15.9mph with an average cadence of 84rpm. I had tried to sort out my HR monitor, cleaning the strap and wearing it a lot tighter than I normally do to see if ti stopped the spikes on the data. In the end it looks like it may have worked as my average HR was 129bpm with 42% in Z2 and 36% in Z3 and no spikes. I will test it out on the run tomorrow.

What a start to the week

2010-07-28T21:00:00.000+01:00

The week has not gone to plan, that is trainig and work, but never mind as I now ave the official photos from Austria - see Facebook.

Monday was the normal Pilate's except we went into the larger studio to get some air-conditioning. Not sure if it was the change of room but it felt harder with the easier option being taken more than I would like. Still, it is supposed to be doing some good.
Tuesday was a double session day although instead of the early morning run I stopped in bed a bit linger and went at lunchtime just after it had stopped raining. I ran from Esporta as I thought it was going to be raining and I could go on the treadmill, however it stopped as I was driving there so I went for an open air run - much better. I ran for 45'22" covering 4.89miles. It was supposed to be an easy run with a low HR. It felt like an easy run but the second half had some high HR readings so I gave run and ran comfortably. The evening was a trip to Box End. Lots of people swimming on warm clear evening - no one else from Wootton that I could see. I managed 3 laps comfortably in the time before it got dark - nights are drawing in! I completed the session in 54'50" my fasted time of the year so far with the first lap only taking 17' - one of these days it will be fast!
Wednesday has turned into a rest day. I thought I would be able to get out as I was home early enough, unfortunately work followed me so I decided not to go, may try and get out in the morning. I was looking forward to riding my HTC cycling top, one of my birthday presents. Not sure I will be sprinting quite like Cav, but...

Ironman55 weekend

2010-07-25T19:59:00.000+01:00

A very different training weekend as it coincided with my birthday on Friday and the Ironman55 double celebration on Saturday. I had the day off work on Friday so I had a lie-in and didn't go swimming until 7.30am although in reality I was awake earlier but forced myself to go later as it was my birthday. I completed a drills progression session working on my stroke with sets of single arm, catch up and fist drills. The first drills session for some time but part of my plan for the winter to improve my swimming - mind you that was my plan for last winter! I swam for 57'06" covering 1840m in a series drill sets, mind you I still 'cheat' in the kicking sets using fins otherwise I would get nowhere. A planned gym session on Friday didn't happen as I was shopping and then went out for a birthday meal.
The Saturday ride didn't happen, I was planning to go but the reality of getting ready for the party that night meant I had to go shopping and do tidying up and preparation. I had planned that I would celebrate my 55th birthday and the Ironman at a party and tonight it was to be, great to see so many friends and family joining in including those from the IM Austria party - supporters and athletes. Now the party is over I must begin to think about my next targets - OR - I could wait until my holiday is over in mid-August.
Despite a late night and a few beers I joined the Sunday run at which it was good to see many who had been at the party the night before even if some were a bit the worse for wear. It was to be a Rob special from Harlestone Firs - the last time I had run the route it had just snowed and the ground was frozen, today the sun was out and the ground was baked hard. The route goes across many fields and pathways with stiles to cross so plenty of stop/start to recover and chat. A few new people today who really enjoyed seeing the fantastic Northamptonshire countryside. I ran for 1hour 49'38" or more precisely I was out for that length of time, lots of stops, covering 9.76miles. Lots of high HR, partly due to the hills and partly the data - managed to do 72% of the run in HR Z1,2or3. A great run, very enjoyable still with some spring in my legs as I ran the last mile or so at a faster steady pace.

WRR club night - its getting better

2010-07-22T23:35:00.000+01:00

The heavy rain at 7pm wasn't promising but it had stopped by 7.30pm, good news. I arrived just in time as I had been trying to find my photograph as I was leaving the swim in Austria so I could buy my photos - I gave up as I couldn't find my picture - I will in future make sure I am wearing some thing distinctive on my wetsuit.
The run was with Group 3 - thanks to Bob. Hill session in the pocket park tonight - different park to last week but the same idea of running between benches fast and slow. I ran for 1hour 4'43" covering 6.26miles. My average HR was 138bpm with HR levels across each zone.
A good session. It will be a few more weeks before I train with group 3 - will try when I have returned from holiday

A fast bike ride

2010-07-21T22:25:00.000+01:00

Headed out to join the club ride tonight - nice and bright if a little windy. I was cutting the time a bit tight to get the community centre for 6pm but it was OK with only a small group with Andrey, Steve and another. We took a few minutes to decide where we were heading but set off towards Hartwell to follow the cycle route to Haversham and then headed towards the Newport Pagnell road. When we reached the road, I turned back to Northampton and the others went the other way. The ride had been faster than what I wanted to do, I was holding off the rear so I decided to cut the ride short and then I could ride home at my own pace.
I rode for 1 hour 43'58" covering 29.99miles averaging 17.3mph - I told you it was faster then normal! The height gain was 550m, my average cadence was 78rpm, with a high HR average of 146bpm. The HR still had lots of spurious spikes although I was working harder tonight to keep up with the others. I will have to work harder on my speed/power over the winter for the shorter races next year.

A different few days

2010-07-20T21:27:00.000+01:00

I went on the WRR Sunday run. It felt cool to start with and plenty of cloud but it quickly warmed up with the sun coming out. The run started from Spratton Road car park on the Brampton Railway line. The first few miles were nearly flat with an opportunity for an easy paced run and a good opportunity to chat. The run up to Lamport was as ever a challenge up the hill but after that it got easier as it was on the flat or downhill. The last 2 miles back along the railway line were ran at a fast pace, I felt good and just went with those running faster. I ran for 1hour 36'04" covering 10.17miles at an average pace of 9'24" per mile but that also included the pauses for regrouping.
Monday turned into a busy day with no time for a training session. Monday evening was a WRR Race Committee meeting giving an opportunity to review where we are with the Blisworth 5m on Friday August 6th.
I was up early on Tuesday for an easy swim. The outside pool was closed so I used the inside pool, it was hot and crowded so not the most pleasant session. I swam for 26'52" covering 1,000m. The session was 200m warm up followed by 200m pull buoy, 200m paddles, 200m pull buoy and 200m full stroke. The session was just enough to start the day. I was back home early as the burglar alarm had gone off so I had to see the engineer for it to be reset but it meant I could make the 7pm Pilate's class. I do wish they could sort out the air conditioning at Esporta as it was very hot and made the session feel harder than it needed to be.

Still taking it easy!

2010-07-17T22:33:00.000+01:00

A busy Friday at work meant it was a bit of a rush so we didn't get our normal Friday pre-swim visit to Tesco. Swimming was quiet with only 7 people there, tattoo problems and holidays reducing numbers. I shared a lane with Mark, we swam the same session but he was quicker. I swam 2,000m in 58'09" including 200m warm up, 400m full stroke, then 2x200m, 6x100m, 6x50m, finishing with 100m coll down.
I was up early Saturday, weather not to bad with some sun, cloud and light winds. I joined the WRR group for the Hanslope, Deanshanger, Whittlebury loop. The ride was mostly leisurely, with lots of chat about races planned and recent. Jamie confirmed that he had entered IM Austria for 2011, looking for a better time as he will be not be recovering from a knee operation. I was out for 2hours 17'40" covering 34.71miles averaging 15.4mph with an average HR of 136bpm. It was a good ride, I felt good, the bike was working well. I will have to put the Valdora back together soon and start riding it again.

Getting back into training - but not yet - and onto the Bala triathlon

2010-07-15T22:38:00.001+01:00

I have felt more tired this week than last week, perhaps the adrenalin rush has died down and normality is returning. I have a training plan but I am not following it fully.
I was up early on Tuesday for an easy swim. I swam for 32'49" covering 1120m swimming 5x200m sets with full stroke, pull buoy and paddles. It was more than enough after which I felt good to be able to stretch out in the pool - a lot better than the session on Friday. I went and visited the venue for my daughter's wedding in the evening - it looks good, especially like that the whole site will be 'ours' for the weekend so no pressure on time even though the wedding ceremony will be at 11am as the registrar is already booked for other times.
I was planning to go on the club bike ride on Wednesday but after an early start to go to London for the day and then relaxing on the train on the way home I decided not to bother and had a rest day.
Thursday was to be a normal WRR session, except I was planning to run with group 3. A good session, legs a bit heavy to start with and in the hill sets, with the fast flat sets feeling good. Total run time was 67'16" covering 6.86miles. After the running it was an opportunity to catch up with others - still much Ironman discussion with this still training as well as general chatter.
I now have another race in the diary as I have entered the Bala triathlon on September 12th - I wanted a race that meant I could use my earlier training but in a shorted race so I have gone for the standard Olympic distance. By this time I will be into my New York marathon training and I have completed a couple of months with increasing speed work.

Light training for recovery

2010-07-12T22:16:00.000+01:00

The weekend gave an opportunity for a bike and run for pleasure not training for the IM or anything else for that matter. The weather on Saturday morning was bright and sunny, just ideal for an easy ride and then someone suggested going via Weedon - a big hill for Northamptonshire on route so not so easy after all. It was a larger WRR group with the return of the IM crew and others riding out as well. I was out for 2hours covering 30 miles with an average of 15mph. It was a different ride as well on my Trek bike rather than the tri-bike, it felt different so I will be looking at some of the set up to ensure I get the best of both bikes.
Saturday was a continuation of the IM celebration with a visit up town to get the IM tattoo sorted - a bit of faffing but once we had an appointment sorted it was a fun experience with the Emma, Jamie, Dave and Caroline - we all had different tattoos but on the same theme! Then off to the Malt Shovel for a few beers in the evening at Craig's leaving do, more stories on the IM.
I was looking forward to the Sunday run as I hadn't been for a while. I arrived just in time for the start some Grand Prix traffic at Sixfields getting in the way. A good turnout with some of the IM crew out as well. A good paced run, nothing to fast, the hill to Gayton was a challenge but the majority was much easier. The run was 10miles in 1hour 44minutes.
Onto today and I went to Pilate's with no reaction from the IM so a good session.
I now have a training plan in place for the next few weeks continuing with triathlon training working towards a race, possibly the Bala race on the 12th September before I concentrate on the New York marathon. Before then I have to have a holiday - off to Crete for 2 weeks in August.

Race day report - July 4th (updated 11th July)

2010-07-09T23:20:00.001+01:00

The year it took from my race entry to race day seemed to have rushed by. The initial excitement of entry, the desire to do well but it was much more than I had done before, but when and how to start let alone finish my training. This blog reflects some of that journey. The last few days started with the flight to Klagenfurt - Ryanair did well, they got the bike there in one piece and on time. Getting the bikes from the airport took 2 taxi's and some queue tactics. It wasn't long before all of us were at the hotel - Nicki and Phil, Emma and Steve, Cath and I - Anna and Jamie with Caroline and Dave were at the Nirvana site and we would catch up with them tomorrow. The hotel was good although some air conditioning would have been welcome.

Friday was race registration day and familiarisation. Frustrating queue for registration at many desks but soon over and then into the car with Nicki driving and Emma for a drive round the bike course. It was good to drive round but it seemed to take forever, but good to do the recce and get a feel for the route and them hills! Saturday was race briefing, lots of emphasis on the drafting rules and penalty boxes, little in terms of the route detail as the slides were not very clear. Saturday was racking of the bike - it looked good all ready to go - with the run and bike bags placed on their respective racks. It was exciting! The plan for the rest of the day was to rest by the lake, get some shade not the hot sun, have an early meal and to bed early.

Sunday dawned early, the alarm clock went off at 4am, breakfast at 4.15am. I had breakfast with Nicki, we wondered where was Emma, we thought she was sorting out her gear at the last minute, actually she and Steve had overslept! We were all on the bus at 4.55am just as it was getting light - it was really happening. It was now real as we headed into the transition area to sort out our bikes and start to get ready for the swim.

There was plenty of time to get sorted but in no time at all I was in my wetsuit at the lakeside ready to start swimming. The weather was not good as we had lost the sighting on the hill at the end of the lake due to the low level mist - we would all have to swim for the buoys - they did look small 1.4km away. In no time the fireworks went off and the race was underway. It was a mass start of over 2,000 athletes - it was daunting, I was quickly surrounded by thrashing arms and legs all moving in the same direction or I hoped as you couldn't swim your own way as yet. I quickly got into a rhythm, it didn't feel as smooth as I had hoped nor was I as confident in my sighting as I had hoped, it is much harder in a race than when practicing at Box End. The first turn came quite quickly, it seemed to take forever to get to the next turn and the swim to the canal - this was difficult as I could not see anything to sight on, I just followed other swimmers and seemed to be going long. The canal part of the swim didn't need any sighting, just avoiding other swimmers and roots just below the water. It seemed to take forever to get to the exit, no problem getting out, my legs felt good and I started running straight away. I glanced the time and I was slower than I expected at what I thought was 1hour 34minutes.

The transition was very wet, the no nudity rule wasn't being applied as everyone scrambled to get off their wetsuit and into their bike gear and on the way. I took over 10 minutes to get sorted and to visit the toilet, but then I was on my way. It felt good to be on the bike, I knew I would be on it for more than 6 hours but I was looking forward to the ride as I was sure I was in good condition and would enjoy it. The first lap went quickly, I was overtaking lots of riders, wary of the drafting rules but not having difficulty getting past people. It was good to be riding on open roads with no cars getting in the way. I was quickly past Caroline and Emma who both had a faster swim, they were riding well and enjoying the conditions. The road surface was good and it was possible to ride on the tri-bars for long sections. The hills felt steeper than suggested, into the small front cog for some of them, but I was managing 30kph, counting down the 10km sections in 20 minute slots. I was taking the isotonic drip as my main food with only one gel and bottle of water for a change. I completed the first 90km in just over 3 hours. I was feeling good my legs were feeling fine.

I went past the special needs station and grabbed my bagel only eating one small chunk as I was not easy to eat as it had stuck to the bag in the heat. The second lap was going well, I was slightly slower but only a minute or so per section and then the disaster - I had a puncture. I was really annoyed, I was going well and now had to stop - I saw Nicki going the other way riding strong. I knew the tyres are tight on the aero wheels but it came off quickly - it was the rear wheel - I couldn't find what had caused the puncture so I quickly got the new tube on, in what was by now heavy rain with small bits of gravel seemingly everywhere. It took several attempts with the tyre levers to get the tyre on but it eventually went with a sigh of relief. Quickly blew the tyre up and was now joined by an Austria cyclist who offered to help, no English just sign language, he held the bike whilst I fitted the wheel, he cleaned the rain from my glasses and offered a spare inner tube but as I had another I declined. Looking at my Garmin data it looks like it took nearly 15 minutes from stop to start. It was really frustrating for so much time to have been lost and for so many people to have gone past. It took me a while to get going again, riding through some very heavy rain and lightening that slowed everyone down. I was riding easily, still overtaking people but without the pace I had before. I caught up with Emma again and had a chat before pushing on. The crowds were now much smaller with less food and drink at the feeding stations - the rain seemed to have lessened the crowd. The second climb up Rupertsberg went quickly, feeling stronger second time round and then the headlong dash back to Klugenfurt for the finish. I felt quicker although the timing shows I was a few kph slower than the first lap. AS I cam into the transition I felt that I had had a good bike ride but had lost time from the puncture and mind games that followed. After my first lap time and the good start I had made to the second lasp I thought I should have been at least 20 minutes faster, perhaps more. In hindsight, it also seems that I did not get my nutrition right on the second lap with a negative impact as I went into the run.

The transition took over 10 minutes with racking the bike and getting into my running shoes, putting on some more sunscreen, hat and sunglasses and I was underway. I was expecting to move slowly to start with and I did. I quickly felt that the run was going to be long and hard, my legs didn't want to cooperate. At the feed stations I was taking on food and drink, I was taking coke as well as some fruit and gels. The first leg up the lake seemed to take forever, I had tried to run but I was going that slow that I went for a run and walk, originally between feeding stations but then at every km marker. As I passed the start again as we headed into Klagenfurt I saw the supported - it was good to see them and hear the shouts - and Cath trying to take a photo with the lens closed - I was to tired to think straight and go back I just kept running. I saw Parky running very well on his second lap. I was then overtaken by Caroline who looked good. The run into Klagenfurt was hurting, but my legs were beginning to feel better, now it was the mind games as I knew I would take into 13 hours, my 12 hour plan had gone, I was even contemplating a 14 hour plus finish. It is amazing what you think as you run. The run out form Klagenfurt felt better, I was running for longer stretches. It was good to hear the encouragement as I went past Cath and supporters at the start of the second lap, even if I still had 13 miles to go.

The second half provided a negative split, it was still hard work, the support form the locals was fantastic, the feeling that I was on the way home to the finish made a difference, especially as I was seeing lots of runners who were only on the first lap and I now felt like I was moving through the field. I saw Emma and Jamie so I had now seen the whole team so I know all was well and was sure we would all have finished. As I approached our supporters for the last time I saw Steve and he ran by the side of me offering encouragement and helped in the belief that I could complete the race under 14 hours. That last loop into Klagenfurt went quickly, or so it seemed, I was running longer sections, the cheers form the drinkers in the centre were good, even jumping for the bell for the second time. That last 200m felt really good, I was almost sprinting and as I came into the finish straight and I could see the clock I accelerated - I missed Cath as I was so focused on finishing strongly with my arms in the air. It was funny feeling as I crossed the line and was given my medal. What next, it was over, I was still walking not crawling. I couldn't find Cath so I went to the Ironman Dome and had a massage as there wasn't a queue - nothing heavy. I then went outside again and found Cath - it felt good. I now went back inside to get my day clothes, collect my t-shirt, get my medal engraved and to have some food. I saw Dave and Caroline so I sat with them and had a beer and some goulash. I felt better already. I got changed and went to find Cath, together we went to see if Emma and Jamie had finished - I caught up with them in the finish tunnel. Now I know all were back I went to get my bike and kit bags so we could get a taxi back to the hotel and get some rest. Monday would be a rest day and a chance to celebrate.

I had finished. I felt good, I was really pleased. I was playing my mind games, I had good time, I could have done better, where had it gone wrong, what about next time.

The supported did a brilliant job - thanks to them all they were a brilliant team.

There was another highlight to the day. It wasn't the racing, it was what happened when Nicki crossed the line as the first Woottenite. Phil chose this moment to propose to Nicki and she accepted, this meant we had even more to celebrate, it made for a brilliant IM Austria, roll on the next one.

13hours 39minutes 56seconds

2010-07-06T22:11:00.000+01:00

Wednesday - off tomorrow

2010-06-30T21:30:00.000+01:00

Up early for a run this morning. Weather clear but very warm even at 6am. Ran for 45'29" covering 5.08miles at 8'51" pace. My average HR was 133bpm with 40% of effort in Z3 that I was surprised about. After the run I went to see Zoe, last work on my neck, shoulders, abductor and legs. Trusting that I am now sorted for the race.
Packed the bike tonight - then a panic about the weight. When I booked it said 30kg for the bike and it still does, but the general blurb on Ryanair says 20kg so going to phone them in the morning and check and if it is 20kg then I will have to remove some weight and distribute it around the other bags.

Tuesday and getting closer

2010-06-29T22:42:00.000+01:00

Nipped over to Corley's at lunchtime today and bought a new saddle and tri bag to better fit my new bike to carry tools and food in Austria. I now have a bag full of gels to take with me. When I got home I started packing the bike, will have to finish it tomorrow along with all the other packing.
Went to Box End tonight, didn't see anyone else from WRR, the water was 25C with majority swimming in costumes and not wetsuits. I swam 2 laps in 37'37" taking my time, concentrating on sighting and trying to avoid people as it seemed crowded tonight. Next swim in Austria in the lake.

It's Monday and counting

2010-06-28T21:23:00.000+01:00

A busy day at work, no chance of relaxing as yet... I went to the Pilate's class, nearly didn't bother as I am feeling tired but not sure if that is the wind down and anticipation or I am really tired. The class was hard work, seemed harder than usual.
I still need to sort out the bike and other bits and pieces but think I have all that I need to do the race - just need to get there. Off to book the car parking at the airport - using valet parking can't be bothered with the hassle of the bike box I want to go straight to the check-in.

Last weekend

2010-06-27T22:53:00.000+01:00

Well, the weekend is over, the training is over, it's all focused on getting ready and going to Austria this week.
It was a beautiful morning, bright sunshine, flat lake and warm water. Steady swim, emphasis on sighting and trying to swim in a straight line and just enjoying the swim. The 3 laps took 59'58" with the first lap the fastest. Then a leisurely transition to go for a run with Rob and Stuart. It was hot already so we set off at a steady pace following the river towards Bedford. My plan was for less than a hour's run turning back at the bridge just outside Bedford. Ron turned back with me and Stuart continued for a full 19 miles run! I ran for 55'47" covering 6.48 miles at 8'37" per mile. The run was comfortable, chatting for the whole run, but the HR data was on a steady ascent the whole run...
The afternoon was a get together BBQ with the Austria team, plus Fran at Frankfurt on the same day. We all chatted about how we felt, the journey, when we get there, the race, but we all agreed we were ready for the race, the 12 months waiting and training will deliver. And of course England lost so we will not be disturbed by the games next week, although other nations may still be watching the football. I checked the weather forecast and water temperature, the forecast is 30C with clear skies, the water temperature is 21C so wetsuits will still be the order of the day. Just got to pack the next few days and make sure I am clear for work from Wednesday so I can a quiet few days until Sunday.

Cramp and an easy start to the weekend

2010-06-26T22:17:00.000+01:00

Friday was a busy day at work, trying to get ahead so I can relax when I am in Austria. I felt weary at the start of the swim session, but got into the rhythm fairly quickly - just 3 of us in lane 3, although looking at the sets we should really be lane 4 as the beginners lane has got better! The swim didn't go to plan as I had to stop during the 400m set as I got a severe cramp on length 9 and I needed to stretch out and walk it off. I joined in for the final part of the session with my calf twitching away but at least the cramp had gone. So whilst the swim session was 60'26" I only managed 73 lengths 1825m with 200m warm up, 8x100m, 2x200m, 1x400m (but not completed), 2x50m and 4x25m. My calf continued to twitch away all night amusing people but feeling painful so I decided that I would only do a bike ride on Saturday and would run after I had swum on Sunday morning.
My bike ride was planned for 3 hours, Dave and Caroline were only doing 2 hours and had suggested breakfast at the community centre after the ride, and others would be joining in as well, so I decided to do a 2 part ride. So I set off from home at 8am for the Stoke Bruene, Salsey loop arriving at the community centre with plenty of time and then as quite a large group headed off on the Haversham, Deanshanger, Whittlebury loop with a group of about 10, with people doing a mixture of different rides depending on where they were in their ironman training or just coming out for a ride. The weather was good with sun and cloud so not to hot, mixture of fast and slow paced sections, so on the whole a very pleasnt ride. Ignoring the waiting and breakfast break I was riding for 3hours 5'14" covering 52.62 miles at an average speed of 17.4mph. My NR averaged 126bpm with 95% of time on Z1-3, so despite the faster sections the HR didn't shoot up.
The next bike ride will be in Klagenfurt for a stretch of the legs and to check that I have rebuilt the bike correctly.

WRR club night - last before the IM

2010-06-24T22:41:00.001+01:00

The last club night before the IM. My training plan was for a low intensity 45 minute run - I did something different, I ran with group 4. Lorayne took the session and it was a new club run route going via Delapre Park and along the River Nene coming back through Brackmills and up Back Lane. I ran in the speed sets when it was flat but gave it an easy run up Back Lane not wanting to stress my achilles. I ran for 1hour 4'34" covering 6.7 miles. My HR was higher during the speed sets but quickly calmed down in between. It was a good session with an opportunity for faster runs. No more fast runs for now, just keeping the taper going.

2 good days and it was sunny

2010-06-23T22:13:00.000+01:00

I had to swap my Tuesday and Wednesday training plans around to fit in with the time I had.
I went swimming at Box End on Tuesday, it was busy with the weather seemingly bringing people out, many not wearing wetsuits, I wore mine! I completed 3 laps in 58'09" with each lap taking approx 18', 19' and 19'. I enjoyed the swim, bi-lateral breathing most of the time, practicing sighting and not just swimming under the cable. Also caught up with Steve as he was swimming and ended up with a free t-shirt.
I was up later than planned on Wednesday, I overslept so this morning was a bit tight timewise. I rode for 1hour 51'11" covering 32.76 miles averaging 17.7mph. It was a good ride as I went on the Deanshanger/Whittleberry loop, traffic was light, it was warm and pleasant riding weather. The RPE felt good, the average HR was 140bpm with 24% in Z2 and 47% in Z3; there were spikes that were very high but I didn't feel like I was working hard. It was a short run as I had no time all feeling comfortable throughout. I ran for 22'27" covering 2.51 miles at 8'55" with an average HR of 139bpm with 76% in Z3.
The race is getting closer... feeling good, just taking care as it all gets closer.

Pilate's OK - public sector spending cuts getting in the way

2010-06-21T23:28:00.000+01:00

It was good to get to the Pilate's session tonight for the first time in 3 weeks. The session was hard, not sure if it was the different exercises or my lack of practice for the last 3 weeks. Anyway I enjoyed the session as I needed something to get away from my current work pressures. Just as I am getting near to the race day and a week off work when I was hoping to remove my stress and just concentrate on the IM I find my work pressures are massive and getting worse. I am having to respond to my customers who have just seen their government funding slashed by 25% in for this year when they have signed contracts to spend it with me and who are even more concerned about the budget tomorrow - so am I!
I am hoping to get to Box End tomorrow rather than my scheduled bike ride and run that will have to take place on Wednesday instead. At least it should be warmer tomorrow in the water. Its also warming up again in Klagenfurt!

A cool weekend

2010-06-20T21:08:00.002+01:00

Saturday was a bit on the cool side, you could even say cold with the easterly winds and little sun. The bike ride was planned for 4 hours. On Friday night discussed starting later as a normal WRR club ride from the Community Centre - mind you no-one else was there so 5 of the 6 IM Austria crew were out for a ride with Nicki doing an earlier ride. We set off for Cogenhoe, Harold, Turvey, Embleton, Haversham before splitting with Dave and Caroline heading straight back whilst we headed off to Stony Stratford for the return via Whittlebury. It was a slower ride than recent weeks not sure why, the cool weather, the wind or just one of those days. I was out for 4 hours 1'12" covering 61.1miles at an average of 15.3mph. The average HR was 120bpm, with 73% in Z1 and Z2 and 18% in Z3. Tried to ride to plan with majority steady and rest short bursts of faster riding. The bike rode well, still had problems with the front mech but this time it was with the gear lever, increasing the tension seems to have solved the problem.
It was straight into a run, slow transition getting bike away, etc before heading out. I felt good straight away - the easier ride no doubt helped. I ran for 91'16" covering 10.32miles at a pace of 8'51" per mile. Faster than I will do in the IM but the pace felt good so I was really surprised when I looked at the HR data with 81% of effort in Z3 and Z$ and even 13% in Z5. I enjoyed the run, the majority of it off road on the canal towpath or trails. I felt good later although tired. Really pleased no complaints from my Achilles after niggle earlier in the week.
I was up early for the Box End swim, arriving with plenty of time to get changed and in the water before 8am. My plan was 3 laps emphasising bi-lateral breathing and sighting on the long straights seeing if it would mean a faster/easier swim. The reality was that I ended up with one of my slowest times for the 3 laps taking 60'33". I felt good when I got out of the water. I had decided not to do a run this morning even though I had missed one earlier in the week, I do not want to put to much pressure on the Achilles in case it plays up again and with only 2 weeks to go.
Overall this week it has not been the best training week with 2 days in effect rest days. Tuesday with the bike fit and Thursday missing the running. Overall my time was down on the plan by an hour with 11 hours 46' rather than 12hours 45'. I am sure it will not make a difference at this stage! Now into the last 2 weeks training and getting things sorted out.

A careful end to the week

2010-06-18T21:49:00.000+01:00

My plan for Thursday was to do a run for 45 minutes, possibly a WRR club session as last week when I enjoyed a speed session with group 4. I started the day with a physio/massage session with Zoe working on my neck and shoulders that had been uncomfortable for some time. The session did free up my neck and shoulders but it was also a painful session - I am sure I will need similar work at next week's session. The run didn't happen as my achilles tendon was feeling a bit sensitive coming on during the day - I am not sure why, I have spent some time massaging it and doing some calf stretches, but at this time I decided not to take any chances.
Friday was to be the normal WRR club swim at Cripps even though it clashed with the England game. The roads were quiet, the car park at Cripps empty and ot many at the session although lane 3 had the normal team of 4. I forgot my watch again so no precise timings, I was also a little late with Parky, Josie and Lorraine already warming up when I arrived. I swam for about an hour, covering 2,000m, still having problems with my goggles - think I am going to find an old pair and give them a try before I spend more money on a new pair.
The kit highlight of the day was the arrival of my cycle box from Wiggle. It's still at work in its carboard box as I did not have tiem to sort it out - I will collect it over the weekend and see what it is like!

Swim, work, bike and run

2010-06-16T22:41:00.000+01:00

Up early this morning for a swim to make up for not swimming yesterday, not quite open water but at least outdoor pool. I swam for 58'28", covered 2,000m with 2x200m, 1,000m, 4x100m finishing with 200m cool down.
A busy day at work so I didn't get out on the bike as early as I hoped. As I was later I headed to Wootton to see if the WRR ride was happening. I met up with them on route as I was a little late, heading off to Everdon Stubbs. I wasn't to keen on that so I left the group at Weedon and headed off towards Maidford joined by Andrey before heading back via Fosters Booth. I was out for 1hour 57'44" covering 32.03 miles averaging 16.3mph, HR average was 123bpm with 96% of effort in Z1,2 or 3. The HR data looked a lot better than recently no obvious erratic data. It was a good ride, even the hills were OK, with the bike working well. The only problem was the wind catching the new aero wheels, often in unexpected places. I aso found that with the wind I wasn't as confident riding on the tri-bars as the bike felt unstable. I was hort of time so only a short brick run, only 17'02" covering 1.89miles at a pace of 9'01" per mile. The HR data gace an average of 131bpm with all the readings in HR1-3 with only 28% in Z3 so I am not to sure what to make of the HR data readings tonight as I am not discounting readings due to erratic data.

Paul Merton - an easy start to the week

2010-06-15T21:26:00.000+01:00

Yesterday was a different day. No Pilate's class as I was at Drngate for the Paul Merton and Chums show. It was a good night out, the show was good so a diffeernt and relaxing evening, apart form our burglar alarm going off and needing to get Gavin to go round and sort out. Instead of a Pilate's class in the evening I went to the gym on the way home to do an hour's core and upper body conditioning session.
Tuesday's plan was never going to be achieved as I had a bike session planned with Steve Casson at 6pm and I had to be in London early morning so no chance to get the planned bike ride and run before work. The plan was to do the bike fit session and get to Box End if possible. In th end all that I did was the bike fit session. It was good to have a chat, Mel was with Steve when I arrived so it was good to exchange notes on where we were and getting on before getting the bike set-up checked. On the power meter my cycling form was pretty good for a runner with good efficiency. The position wasn't to bad, we explored the diferent settings to see what difference it made to the power/efficiency and all seemed OK. In reality it seems that the bike by trial and error, more error, on my part was well set up for my riding preferences and size. Spent some time on getting the gears set-up and they now seem to be better. Next task to get the bike on the road with the aero wheels on them.
So to catch up for today and to get back on track, I will get up and go for a swim early in the morning and then do the bike ride and run after work and then I will be back on schedule for the rest of the week.
I have finally taken the plunge and ordered a bike box, I agonised for ages and in the end decided to go for the Wiggle own brand hard box on cost grounds and availability others I looked at were out of stock on 7-10 days delivery and that seemed to much of a risk. I will have to practice packing it as I am sure it willnot be as easy as the instructions suggest.

A good weekend

2010-06-13T21:38:00.000+01:00

Only 2 more weekends to go before the IM, it is feeling slightly odd now as I get into that pre-race period where you have done the work that is going to make the difference and you are tapering to the day itself. It's been hot in Klagenfurt, the lake temperature if getting warm, but lots could happen in the next 3 weeks.
The training has gone well this weekend.
The Saturday bike ride as planned for 3 hours. I headed off out going south for a flatter route but just round the corner I met up with the IM group and joined-in even though they were heading north to the hills! I rode with them as far as Naseby and then turned back, they were planning a 6 hour ride. The weather was cooler than last week so much pleasnater cycling although still having to watch the hydration. I rode for 2 hours 58'19", covering 47.93mph averaging 16.1mph - slower than last week but with more hills! My HR data is still interetsing as I have spiokes that suggest my HR is over 200bpm at times so I am just looking out of interest now as it is no longer a reliable training guide. When I got back I went for a brick run covering 5.02miles in 45'33" at 9' mile pace. A good run along the canal and back via Milton Malsor.
The afternoon was about getting the aero wheels on the bike. Off to Pitsford Cycles for some bits line valve extenders and carbon specific brake pads, then off to Parky's to get the cassette transferred from my training wheels onto the aero wheels, and then spent waht seemed like ages getting the tyres onto the new wheels - just hope that I can change them faster at the IM otherwise I would be losing alot of time.
This morning at Box End in time to be in the water by 8am so had the full hour to use. The water was fresher thna it has been but still not cold and at least it was flat with no wind to whip up the waves. I swam for 59'47" covering 3 laps about 2,400m. I felt OK with the swim but was expecting a faster time. I strong WRR turnout this morning, including Josie and Cath Reilly who both commented that they could hear me when I was swimming, apparently its my singing!!! Even though I wasn't scheduled for a run I decided to join the IM group for a run as it is very pleasant running alongside the river from Box End into Bedford. I ran with the group for 1 hour before turning back and reversing the route. It was good to run with the group, to chat and just enjoy the morning. I ran for 2hours 3'14" covering 13.7miles with an average pace of 9' mile pace. My HR data was interesting because when I was running with the group it was lower than when I was running on my own when I was running at a slower pace even through I was heading up river the height gain was marginal - not sure if I should read anything into it!
When I got back I had to play catch up with some gardening as the grass needed cutting and some weeding needed to be done. I will be looking to see if I can cut the hedges next week but at 100m it is hard work and takes a long time to tidy up collecting all the cuttings and getting rid of them.

It was good to see that the LAMM was a good race with good weather on Saturday and improving today. The mid-point campsite looked fantastic a real mountain campsite with few flat spots in site. It also looked a good result for the 2 Wootton teams with Martin and Paul doing well in the D class and Andrey in the scoring class. It will be good to hear the stories and see the pictures later this week.

LAMM 2010 - I am not doing it this weekend.

2010-06-11T22:49:00.000+01:00

For the last few years I would now be camped in some wild part of Scotland waiting for an early Saturday morning start on the 2 day mountain marathon that is the LAMM. Because of the IM I decided not to race this year so my normal partner - Andrey - is running with someone he is meeting at the event. Martin Fowler and Paul Matthews are also competing this year so double the usual number. The weather is also looking good for the most part compared to last year's snow. I am looking forward to reading the reports - I might even run a mountain marathon in the autumn before the NY marathon.

If you want to know more about mountain marathon's including mine and Andrey's story from 2008 I can recommend a very good book - see the advert on the right hand side.

Today's training was the Friday swim at Cripps. An hour's session covering 2,000m in lane 3 with Dave and Josie so plenty of space. 200m warm up, 400m, 2x200m, 2x50m, 4x25m, 5x100m, 2x50m pull buoy, 4x25m counting. I lost some time as my goggles wanted to leak to start with and it took several attempts to get a good seal, not sure why. I also got cramp in the foot and calf for the first time in several weeks, not sure why.

WRR club night - first in ages

2010-06-10T22:38:00.000+01:00

I was scheduled for a 45 minute run today at a low HR. I decided that I would do something different and do a club speed session, not a Group 3 session, bit with Group 4 with the proviso that if I found it to hard or get a reaction then I would pull out. Ian lead the group out towards Grange Park at a good conversational pace giving an opportunity to relax and chat. The session was to be 6x2mins, 4 x1.5mins and 2x1mins with 1 min rest between each set. I took it easy stopping in mid group as I didn't want to cause myself any problems. I enjoyed the session, it was a good change, in fact it was relaxing, although if you believe the HR data I was spending a lot of time running at exhaustion levels. I ran 6.14 miles in 60'36" so the average pace was slow, but the fast bits were faster than I had run for a few months - all good training.

A faster ride and an engagement!

2010-06-09T23:48:00.000+01:00

Up early this morning so I could go for a bike ride as I was going to my daughter's birthday party this evening. The weather was cooler and dull but no wind or rain so good riding weather. I headed out to Hanslope via Salsey then onto Castlethorpe, Deanshanger, Whittlebury and back. A few hills but good riding route that I could push along quickly. The new bike felt good, I was able to ride on the tri-bars most of the way round getting used to the bike for the IM. The ride felt fast and comfortable. I covered 32.64 miles in 1hour 49'22" averaging 17.9mph - a good 10 minutes quicker than normal. The HR data was also good, not in Z2 or lower, but with majority in Z2 and Z3 (82%) with an average HR of 134bpm.
I now have my carbon fibre aero wheels, I now just need to build them with a cassette, tyres and tubes - I will try and get this done for Saturday but it may take until next week as time is tight to get the bits together!
The evening was different over to my daughter's house for her birthday barbeque. The highlight of the evening was when Paul proposed to Sarah and she said yes straight away, so my daughter is now engaged and the next few months/year will have an increasing focus on the wedding. Congratulations Sarah and Paul.

A quiet start to the week

2010-06-08T22:58:00.000+01:00

After a busy weekend I felt really good, I felt that I would be able to compete and complete the IM in 4 week's time and that the next 4 weeks would be consolidation and getting things ready for the event itself.
I wasn't able to do my normal Pilate's class on Monday so I went to the gym for an hours upper body and core workout. I enjoyed the workout, it was quiet at the gym and was able get access to the equipment as and when I wanted.
The plan for Tuesday was an open water swim at Box End. The weather was better than I thought as the rain and had and the sun was out. I completed 2 laps in 39'06". The first lap went well until my goggles started misting up as I completed the first lap. I started a second lap and it felt more of an effort so I stopped once completed and I didn't attempt a third lap as I intended.

A long weekend - only 4 weeks to go!

2010-06-06T15:17:00.000+01:00

The weekend started early with the early morning flight back from Nice. It had been a good holiday, I had the opportunity to relax and to train, even if I didn't follow the training plan.
It was a normal Friday with a club swim at Cripps. I felt tired as I had been up from 4am UK time to get the flight, and then tried to have a normal day. There were only 3 of us in lane 3 so plenty of space and I set the pace. I did 3x50m warm up, 1x400m in 10'12" then 2x50m, followed by 2x200m in 5'10" and 5'08", followed by 4x25m and then 4x100m all in the same time of 2'35". Then a bit of drills work - 2x50m sculling... not my best sets and then 2x50m with paddles making the swimming quite hard really feeling the extra effort required in my shoulders, followed by 2x100m cool down. The session last 1 hour covering 2050m. I felt good afterwards pleased I had made the effort.
The Saturday plan was for a 100mile bike and then 90 mins run at IM pace. I spent some time on Friday making minor adjustments to the bike and putting on an extra water bottle cage. I was most anxious about the weather forecast as hot and sunny, although good preparation for Austria. I didn't set out early as I needed some sleep so it was after 8.30am by the time I was on the bike. I was also experimenting with nutrition so I took 5 gels with me as well as 2 bottles of isotonic drink and some money in case I needed to buy some more drinks. My route was to head out to Banbury and then down to Oxford and back via Buckingham. In reality I went wrong again in the Bicester area, even going to the shopping village by way of a diversion, as well as getting mu Oxfordshire villages mixed up so some odd route choices. It was good riding, not to much traffic, some light cloud keeping the sharpest sun off most of the time. It felt very English countryside with many village cricket matches under way and even the Morris Men on the village green in Kirklington.
I covered 100.33 miles in 5hours 55'35" (100miles in 5 hours 54') averaging 17.1mph. My average HR was 129 with 53% in Z3 and 44% in Z2 so really pleased with the HR data. I felt good on the ride, my legs felt good even in the latter miles as I was able to ride at fast pace through Salcey on the way back. I saw Caroline and Parky as we were both finishing off our distance up and down Ladybridge Drive.
Home for a transition to a run, not quite as quick as it should have been as I wanted a drink and some food before heading out on the run. I set off feeling OK looking to try and run a steady IM pace once I had settled down into running more off the bike. I met Parky on the road and we headed off together up the canal towards Gayton Junction. I think I ran a bit fast to start with keeping up but still felt OK but paid for it later as after about 30 minutes I changed to a run/walk plan to try and get my HR down as I was finding the running hard work. It took me about an hour before I felt good running agian at more like normal IM pace but still mixed in run/walk. I ran for 1 hours 41'40" covered 9.13 miles at 11min mile pace - although according to the Garmin I did run at 102mph at one point! The HR data was also crazy with the data showing about 200bpm for extended perios of time. I did find the effort hard but do not believe the data, again. Not sure why I found the run so hard, I will put it down to the heat and dehydration, as I spent the rest of the day drinking large quantities and not going to the loo very often.
A Sunday swim at Box End with a difference, it was the VOTWO 3.8km swim series. The Wootton IM team were out in force, all ready to test ourselves. I was anxious as I was tired from yesterday, I hadn't slept very well and also my memory of this race last year. I settled down into a steady pace for the first lap, tried to speed up on the second lap but ended up going all over the place my sighting seemed to fail me, and the last lap I felt good thought I was gaining on some people in front of me and to get a good, for me, time. I approached the exit cautiously as last year I had not been able to stand up to get out of the water and had severe calf cramp, so I made the effort to move my legs much more to try and avert any cramp. I still found I was uneasy as I got out of the water but I managed on my own. My time of 1hour 31'43" was good, much better than last year, nearly 15 minutes improvement. Hopefully, I should bea few minute quicker in Austria as I will be rested although when I get out of the water then I will then be getting on the bike for 180km ride.
All in all a good weekedn. I feel that I am ready for Austria and can begin to taper towards the event and have a good race.

Last day on holiday

2010-06-03T21:53:00.000+01:00

I started the day with a run, looking for a less hilly route. I started downhill, indeed the profile of the run was essentially downhill for the first half ans the uphill for the second. I did take my life in my hands on a few stretches as the French drivers seem to regared runners as a target. I ran for 48'34" covering 5.45 miles at a pace of 8'54" per mile. With the hills my HR data was in the upper range but I did feel good on the run although the steeper sections were hard work. I am looking forward to a slightly flatter Northampton for my brick run on Saturday.
I finished the day with a swim, it will be good to swim in a bigger pool for the Friday club swim and then Box End on Sunday. The water was cold today as the sun was hiding behind clouds. I did 10 lengths warm up, 100 lengths main set in 28'59" and 20 lengths cool down. My total session was 38'47" covering 1690m.
Home early in the morning for a long weekend of training with what looks like warm weather.

Hilly run, Monaco and a swim

2010-06-02T22:08:00.000+01:00

Up early for a run today instead of the planned bike - no bike on holiday and the gym bike is missing! I went the opposite direction today over the top of the local hill and then a steep downhill. I knew the route I was planning to come back but when I got to the road it wasn't safe to run along it as there was no footpath, even of the primitive French type so I had to reverse my route, hence a very steep run back. So I had a harder session than I thought as I headed up the hill - I am sure it is ding my legs some good for later hill work. I ran 6 miles in 59'46" averaging 9'58" per mile.
A quick breakfast and shower before Cath and I headed off to Mopnaco with the bus to Canne and then the train to Monaco. The journey took 90 mins but when we arrived and saw the traffic chaos we were pleased we had taken local advice and not driven. The Grand Prix was still being dismantled, lots of official F1 merchandise discounted in the shops but our focus was on getting to the Palais. The harbour was full of yachts, many small but the most noticeable were the large boats that will have cost a fortune...
When we got back it was time to go for a swim. I was hoping to have a clear session and managed for majority of the session although cut it short when some children arrived who needed the whole pool so it became harder to complete my planned set. I warmed up, swam 100 lengths about 1,300m in 29'46", folled by anopther 20 lengths and the a shortened cool down. The total time was 40'03" covering approx 1690m.

An unplanned rest day

2010-06-01T20:20:00.000+01:00

My holiday plan had been to swim this evening when thw children would have left the pool. It didn;t happen as we had been out today, we headed to the Verdon Gorge, and with all the time we took sightseeing and taking photographs of the fantastic scenery we didnt get back early enough as the pool and gym close at 8pm.
So I will take the rest opportunity and try to get up early for a run tomorrow before catching the bus and train to Monaco.

Holiday run and swim

2010-05-31T21:17:00.000+01:00

After a lazy start to the day - I didn't get up until 9pm that is almost unheard of - I decided to go for a run. I left at 10am, the sun was up but it was not to hot as yet, but I wasn't sure where I was going to run, I would explore the area. The roads are not terribly runner friendly with footpaths narrow and frequently switching sides of the road. In the end I went over the big local hill that takes you through Mougin village at the top of a big hill with my route taking in what must have been the steepest roads to the top. I ran for 44'46" covering 4.67 miles at an average pace of 9'30" per mile. My HR was high in part I suspect due to the hills.
The day was spent in Cannes looking in some very expensive shops, admiring some very large boats in the harbour, cars in the car parks and the general show of wealth. At the other end of town you can see the cheaper tourist spots.
In the evening I went for a swim hoping the pool will be quieter so I could do a session. The pool is only about 13m long so not the best pool for a session as the frequent turns do get boring. I warmed up and then swam a 100 length set in 30'11".
The week will provide an opportunity to recharge the batteries with a different training week, trying to get in training as and when I can before the weekend sessions.

South of France

2010-05-30T21:57:00.000+01:00

My training is interupted by a holiday this week. The flights to Nice was in the evening so I had time for a swim on Saturday morning. I was at Box End at 7.20am and there were alreasdy amny swimmers in the water and more arriving. The water temperature reading was only 12C yet it felt much warmer when I got in and started swimming. I felt good, thought I was moving well and expected a quick first lap especillay as I managed to overtake aswimmer who started after me,however when I looked at my watch it was over 18mine for the first lap. I was still thinking about a target of 4 laps at this time as I felt good. As I was on the back straight on the second lap I started to get sme water in my goggles - not sure why as I hadn't had this problem before. I stopped and tried to clear the goggles and it worked for a while but was I started on the third lap I still had the problem and had to stop a couple of time so I gace up and decided I would only do 3 laps. In the end it took 61 minutes, so slow time and frustration that the session shoukd have been better. On reflection the Saturday session is good a Box End as it is a 2 hours session.
By Sunday I was ion Mougin, I enjoyed lie in and the was looking forward to a quiet day but still expecting to so a swim session. I thought that I could as in late afternoon the pool wa empty, the children had gone so I thought great but it wasn't to last as I setlled into a session the children retunred, I persisted for a short while but after a 40 length session (600m) I gace up as I was sure the kids were swimming across my line just to be awkward. So I gacve up and thought I would go to the gym - well ths was not good the kit was basic, on top of each other possibly the worst I have ever used. After a short time I went back to my roon and compeleted a core session. I think this week will at nbest be runnung and swimming with no bike in the gym. Lets see what happens as I work towards the weekend and my big sessions. Perhaps a few drinks and some relaxation before the final push.

New bike and run

2010-05-28T23:12:00.000+01:00

I was following my Saturday programme today. The plan was for a 4 hour bike ride and a 90 min run at IM pace. I was riding my new bike so I was looking forward to it so I was slightly anxious whether I could make a 4 hour ride or not, how I would get on with the bike and how it would work. I was pleasantly surprised at how quickly I got into enjoying the ride position, it may need setting correctly but for this ride it felt good. I was having problems with the front mech settings and will need to adjust these until they are right. I found the gear change easy whether I was riding aero or upright. I headed out via Milton Keynes - Watling Street is very straight, those Roman's did a good job, the via Winslow, Buckingham, near to Banbuty, Stowe, Silverstone and back via Shutlanger. It will be interesting to ride with the aero wheels when they arrive. I rode for 4 houts 10'01" for 67.21 miles at a speed of 16.2mph.. My average HR was 132bpm with 57% in Z2 and 28% in Z3. I will not be riding for the next week as I am on holiday, next week I will be looking at a 100 mile ride at a good pace.
I then went into a brick run, not quite an IM transition as I had to get the bike into the garage and sort the house out, but was quick. I immediately got into the run and after the first few minutes settled into a steady run, initially my HR was high but after a few miles it settled down. I felt good, I was able to run faster than my IM target time - should I set a faster target, probably not as I still haven't run after 112 mile son the bike! I ran for 1hour 30'40" covering 10.15 miles at 8'56" pace. The HR average was 152bpm with 60% in Z3 and 31% in Z4.
I was pleased how the training went today, I felt good afterwards, so looking forward to next weekend when it will be my longets run, ride and swim before the taper starts.
I am not trying a half IM distance but will look enviously at those doing the Belvoir tomorrow and see how they have done as I flying to France.

Getting the new bike road ready

2010-05-27T21:53:00.000+01:00

The last few days has seen lots of thinking and actions to get the new bike ready to ride - it has taken more effort than I expected, but apart from one issues with the front mech that I am trying to sort out with the suppliers it is now ready for a ride tomorrow morning. The aero wheels have yet to arrive.

Wednesday was a bike ride, originally I had hoped to use my new bike, but instead it was still the Trek. I was up early, 5am, it was bright but cold. I was planning on a 3 hour ride, steady throughout, and then quickly off to work as I had a full day. I quickly settled into a steady pace heading out to Hanslope and then towards Deanshanger via Castlethorpe, off to Whittlebury, cross country to Weston and then home via Blakesley. Not much traffic on most of the route with an average in excess of 16mph for the first 2 hours and then slower in the last hour as the hills took their toll. I was out for 2hoyrs 52'48" covering 45.91 miles at an average speed of 15.9mph and average cadence of 83. The HR data was all over the place. A busy day at work, called in at Pitsford Cycles on the way back to try and get some bits for my new bike but didn;t get any as it all has the wrong sort of logos on such as Specialized. Off out for the evening so I couldn;t work on the bike.

Thursday dawned early but not as early so I could do a long slow run in the end taking 1hour 14'03" covering 7.93 mikes at an average pace of 9'20" per mile. I just went for a relaxed run, didn;t concentrate to much on the HR data. I had some spurious data towards the end but the vast majority of the run 81% in Z1 and Z2 and 17% in Z3. Later in the day I went to the gym for a core and strength session for 50mins. Once I got home I sorted out some food and then got to work on the bike, set it up on the turbo, adjesuted the angles, seat height and front mech (still not right) so I can go out for a ride in the morning. I will have to work out what I will do about the cadence sensor as that is on the other bike and not to keen on buying another one. I will use the Garmin for all data to start with.

The bike has arrived...

2010-05-25T22:20:00.000+01:00

The training plan for today was an open water session at Box End but as my bike was due to be delivered today I wanted to use the evening to put it together and try it out. Hence today became an Esporta swim instead. I planned a session with 2x1,000m sets with the first using fins based on an idea from Parky in his training and the second set as normal. So 200m warm up, then 1,000m with fins in 19'57" and second 1,000m in 25'56" followed by 200m cool down. Total sesssion of 2,400m in 60'. Whilst the fin time was faster it was an unusual swimming position so may not be using them effectively at least on a longer swim - may try again.
At long last my bike arrived, unfortunately on a day that I knew I would not have much time at the end of the day. The bike arived in a box having been partially dismantled for transport so the first task after extracting from the box was to rebuild. It took longer than I thought to get all the pieces together and they still need to be tightened to the correct tension and settings, especially the seat and handlebar. I only managed to get a quick ride up and down the street to try it out and it feels good. I will have to make some adjustments to the brakes and gears so they run smoothly so I cannot yet use my bike for a ride, Wednesday's ride will have to be on the road bike saving the new bike for the Friday long ride.

Recovery Monday and my new bike is nearly here!

2010-05-24T22:13:00.000+01:00

After the weekend my legs were feeling a bit sensitive so my physio session with Zoe would focus on my legs, starting with my right calf after my cramp attack when swimming last week. It was as ever, at times, a painful session as my tight muscles, etc were manipulated or eased. I also found out that I hold my feet inward when I relax whereas when I run I over pronate - as ever I seem to be suffering from years of something or other.
The Pilate's session tonight was harder due a new session with some new sets that worked the body in different ways, plus it was hot! I did enjopy the session, I seemed to be able to do some tighter stretches although I still cannot get my legs straight not get my head to touch my knees!
I am looking forward to Tuesday as my new bike will arrive so instead of going to Box End I will go to Esporta in the morning and spend time tomorrow evening setting up my bike and trying it out so I can do a longer ride on Wednesday morning.

White Peaks weekend and it was hot!

2010-05-23T22:50:00.000+01:00

The White Peaks weekend is a WRR tradition. I have rune the marathon or half marathon for the last 3 years as well as joining the club weekend away so I decided to have another break in the training for the weekend. Cath and I travelled to the Darwin Forest lodge park near Matlock on Friday evening, it was a suprisingly quick journey on the M1. The weather forecast was for a hot weekend so we were already talking about the impact on the run with the heat and dehyrdation.
Saturday dawned bright and sunny, it was hot early in the morning so by the time the race started at 11am it would be very hot - about 25C for the forecast. The race is along the High Peak trail, a former railway line on the Derbyshire limestone plateau before heading down 3 steep inclines down into the Derwent valley at Cromford Meadows. I have my marathon PB on the full route although this year I am runing the half marathon.
It wasn't my best run, I started out at my target pace but by the first drinks station I knew it was going to be hard work as I walked to take the drink and have a gel. My stomach was also complaining, a feeling that got worse as the run progressed such that I stopped at Middleton Top to go to the toilet. I felt better afterwards and enjoyed the run on, but this is also the section that is mainly downhill. At the top of the final incline I saw Annette and Martin attending a distressed runner who had collapsed with the heat, they were waiting for an ambulance and other support to arrive, the runner was OK after a while but it was an example of the heat.
My final time was one of my poorest I have run recently, even slower than my time at the Vitruvian. My time was 1hour 55'48" for the 13.1miles. My HR was high for the majority of the route with an average of 148bpm. I have considered why my race was so poor, even accounting for the weather and do wonder if it was the impact of the ride and run the day before, not just the time but also the impact of the heat and whether I hadn't been as hydrated as I should have been, so I started the day poorly hydrated and went downhill from there. Perhaps, a key learning point that I need to be aware of as it gets hotter.
Saturday night was a party night, much Karaoke in the pub.
On Suday my plan was for an easy 45 minutes swim. I used the leisure pool where we were staying and was pleasantly surprised that even though it was only a 15m pool, it had lanes marked out and I was bale to do a session. I swam for 45 minutes for about 1,800m at an easy pace. A good recovery from the race. I did take a while to get into a steady stroke and settle down, but felt good afterwards and enjoyed the rest of the day.

It's getting warm, no hot!

2010-05-21T17:14:00.000+01:00

Last night was an open water swim at Box End. At last the story of the cold water is going away, it was 18C last night and should be over 20C for the Sunday swimmers. My plan was to do 3 laps, about 2,400m. The first lap was 17'20" and felt good, the second lap was 19' still going well. The third lap was eventful, as I rurned on the back straight heading home, I could feel a cramp coming on in right calf and foot, I slowed down to stretch it which turned out to be a big mistake as it then locked. I spent several minutes floating and trying to sort it out which meant the last lap took longer giving a total time of 57'50". I do need to find a way of stopping cramp coming on.
FRiday was to be a bike and run. I was up at 5.40am and off by 6am with intention to do a 3 hour ride. I headed out to Daventry and then back via Preston Capes and Whittlebuty. It was good to ride some roads I hadn't been on before although the hills to the mid point did slow the first half of the ride. First 2 hours covered 30 miles the next hour 18 miles. I was out for 3 hours 5'10" covered 49.32 miles. Then onto a short run taking 47'56" to cover 5.12 miles. I had a good day, I was testing out my IM kit and it performed well, will just test it on the longer rides and run but it felt good today.

An early morning bike ride

2010-05-19T22:33:00.000+01:00

Up at 5.30am this morning to get a bike ride in. It was bright, light winds but much cooler than I thought as I was cold for first half of the ride until the sun broke through the cloud. The roads were quiet at that time of day so it was good to be out, heading off to Whittlebury, Deanshanger, Castlegrove and back via Salcey. I was out for 1 hour 59' covered 33.24 miles at an average speed of 16.8mph. My average HR was 126bpm with 48% in Z2 and 45% in Z3 - the target was not to be above Z2 but I felt good overall so more than happy with time in Z3.
I called in at TFN in Nottingham today to see about buying the gear I will wear for the Ironman. I have now bought an Orca tri shorts and top designed for endurance triathlon. I will try them out over the next few bike rides and run sessions to see how they feel and decide on my race day strategy. Still waiting for news of my bike... frustrating!

It's getting warmer

2010-05-18T22:41:00.000+01:00

I was tired on Monday, staying in bed for a little longer, and taking it easy until the Pilate's class in the evening. The class had fewer people than normal so good to have more space. A few new stretches but otherwise the normal routing and intensity.
Tuesday started with an early morning trip to the gym for a strength session with the focus on overall triathlete's strength with fewer reps and increased weights as well as a core session. It was a good start to the morning. The day would end with a trip to Box End - I went with Jamie. The water was warmer at 14.9C, with the sunshine and light breeze it just felt a pleasant session. The only problem was the water skiers overran for a few minutes meaning I only had time to do 2 laps before 9pm. My lap times were similar to Sunday with 18 mins on the first lap and 20 mins on the second lap giving about 1600m swim. I had a problem with my goggles misting up - must spray them with the anti-mist spray before I go again on Thursday. Mind you I did swim wide on the back straight and missed the weeds that cut my wrist on Sunday.
I was hoping to get my bike on Wednesday but got an email to say it had been delayed again, this time due to delays caused by customs... its taking a long time! Lets hope it arrives on Thursday so I can ride it on Friday.

Box End is still cool!

2010-05-16T20:51:00.000+01:00

Up early this morning heading out to Box End. The rain didn't arrive overnight so dry with some sunshine, but not enough yet to have warmed the water up. Quite a few people planning to swim, it seemed to take people a few minutes to get into the water - its fearsome reputation had come before it - we all knew it was cold. Stuart and Paul were there as well but no one else from Wootton that I could see.
I managed 3 circuits, I was really pleased with my time for the first time round but them slowed on the next 2, not sure why. I did have cold feet - they were very red when I got out - and I had a nose bleed perhaps from the cold as well. Despite all comments about the cold it did feel warmer than last week or perhaps I was just better prepared. The 3 laps, approx 2,400m took 58'35". I ended up with a cut wrist from swimming through the plant life where it got caucht in my watch strap - I have swum through it many times before without any problems - not wearing a watch at minute.

A busy Saturday

2010-05-15T22:47:00.000+01:00

The Friday swim nearly didn't happen - I was feeling tired after a very busy week. Fewer people at Cripps tonight, with just 3 of us in lane 3. The session felt hard with cramp during the later sets so all in all not my best session. I swam for 60'40" covering 2,000m. The session was 300m warm up 2x400m, 2x200m, 4x50m, 4x25m, 200m cool down.
The Saturday bike ride was planned for 5 hours following by a 90' paced run. I started by joining a ride from Jamie's from 8am and then from the community centre from 9am. The initial ride headed out via Stoke Bruene and Ashton before heading to the community centre for the main ride. We headed out for a round Northampton ride heading out to ride through Wellingborough town centre before heading back round the rest of Northampton. The weather was good, cool to start with but the sun soon warmed up with some wind that was sharp in places. I felt good enjoying the ride today feeling strong throughout. A few stops including Emma's puncture to break the ride. The ride was for 5hours 1'32" covering 75.21 miles at an average speed of 15.3mph at an average cadence of 84rpm. My average HR was 118bpm, with 75% in Z1 and Z2.
A quick transition into a run. As usual it took me time to move smoothly but I quickly relaxed into the run. I ran based on my RPE rather than using HR on a normal route rather the flatter Pineham loop. I ran for 90'45" covering 9.6miles at 9'25" pace. My average HR was 152bpm 70% time in Z3. A good overall run to end a session that should stand me in good stead on the IM.

Training and work

2010-05-13T22:40:00.000+01:00

This has been a busy week for work, with Wednesday and Thursday's training plan having to be swapped around to fit work commitments and only worked out as I was able to get away from London earlier than planned each day.
I was up early on Wednesday at 5.15am to go for a run. It was an easy run around Pineham and Stanwick lakes with a mixture of roads and off road. It was a pleasant early morning run, focussing on keeping the RPE low. I ran for 45'19" covering 4.69 miles averaging 9'38" per mile. My average HR was 130bpm with 29% in Z1 and 48% in Z2. As I got back from London later in the day I headed to the gym for a 1 hour strength session where the focus has shifted to lower reps using higher weights.
I was planning to do my planned 3 hour bike ride after work, getting away from my meetings in London so I could get an earlier trainin and be on the bike by 5pm; I managed it with minutes to spare. The weather was bright and sunny but cool. I was trying out a lighter pair of tri-shorts as I work out what gear I should wear for the Ironman - the jury is out but they were comfortable so I will now try them out on a longer ride and run brick session. The ride didn't quite make 3 hours but as I got nearer to home on the way back from Milton Keynes I decided I would just accept a slightly shorter ride. I rode for 2hours 47'54" covering 46.14 miles averaging 16.5mph. The majority of my ride was in HR Z3 for 53% and Z2 for 36% with an average of 136bpm at an average cadence of 82rpm. The ride was a different route, heading out the other side of the A422 in the hinterland of Milton Keynes where I was able to ride easy and fast as the roads were open of good quakity and little traffic. Mind you I didn't quite get my navigation quite right as I was I ended up riding through the outskirts of Milton Keynes never quite sure if I was on the right roads, the compensation was that they were fast roads. A good ride on a pleasant spring evening.

A quiet star to the week

2010-05-11T22:54:00.000+01:00

Monday was quiet day, an opportuity to catch up at work and then a normal Pilate's session. I enjoyed the Pilate's class, I was able to do most of the actions and often was the only person doing the higher level moves. By the end I was eased with the final stretch putting my hands flat on the floor.
Today I was scheduled to do an open water swim but didn't have the time so I did an outdoor pool swim this morning. I swam for 59'16" covering 2,200m. 200m warm up, 200m pull buoy 4'40",400m 9'50", 400m pull buoy 9'37",400m 10'05", 200m pull buoy 5'00", 200m '58", 200m cool down. A good session that I enjoyed, feeling good at my stroke and times.

A cold weekend

2010-05-09T16:35:00.000+01:00

I was originally planning an early ride on Saturday meeting up with Zoe at 7.30am or even Jamie at 7.00am. The reality was that I overslept - lack of sleep the night before - and then I took the opportunity to adjust my front mech as it was rubbing a lot and not changing as easy as it should. That took a lot more than the 10 minutes I expected so I didntt get an early start and left home to meet up at the Community Centre for 9am.
I was also surprised by how cold it was; when I got up I put my shorts on, but by the time I left I was in almost full winter riding kit with long leggings, hat and full finger gloves.
The ride was out towards Banbury, with Caroline and Parky picking the route but they were going for 5 hours and I decided that I would do 3 hours so I would have to turn around. It was cold, a bit blowy with a bit of rain but not to bad although my toes were cold the rest was OK. The ride headed out to Litchborough, Moreton Pinkney and then I turned back with Rob at Culworth heading towards Adstone and then Banbury Lane to home via Gayton back road. I was out for 2 hours 59'11" covering 45.59miles at 15.2mph with average cadence of 85rpm. My HR averages 124bpm, with 61% in Z1 and Z2 and 32% in Z3, some spurious readings but on the whole good readings. I enjoyed the ride, it wasn't demanding, a good endurance build ride. The gears worked much better making for ane asier ride.
The run felt good, I avoided the Pineham loop for something ifferent and went via the canal to Milton Malsor and back, a bit more height gain but more interesting than an industry park. I ran for 45'34" covering 4.92 miles at 9'12" pace. My HR readings were crazy with a maximum of 234bpm and average of 163bpm with the faster HR recorded when I was running downhill!
My Sunday session was Box End to switch with Friday when I did a pool swim instead. It was cold again, only a few people swimming, guess most were at Grendon Tri or had thought better of the weather. We had to swim in the other lake so it was a more serious swim as good sighting was required as I couldn't just swim underneath the wires for guidance on a straight line. I swam 2 loops in 51'47", estimated at 2km, but not sure as I certainly didn't swim in a straight line. I tried to experiment with my stroke swimming long and gliding more, only problem was when I swam with that style I went in less of a straight line than I normally do. I was told the water temperature was 54F, 12C, so still not tropical and a good 14C cooler than normal for IM Austria swim. Paul Warden was swimming so a good chance to catch up afterwards on how the training was going and to compare notes on the water conditions today.

Friday - the date after the general election!

2010-05-09T16:15:00.000+01:00

Little did I think that my training week would be disrupted by the general election. In the expectation of a result I stopped up until 4.30am when it was obvious we were not going to get a result. The first impact on the training was that I didn't get up to go for a swim even though my plan was an open water swim at Box End. I went for a lunchtime swim as I took the afternoon off work to rest a bit and to get my final preparations for the Blisworth 5k race completed.
I swam for 60'30" covering 2,200m with 200m warm up, 200m in 4'49", 400m in 9'57", 600m in 15'25", 400m in 10'15", 200m in 4'58" and 200m cool down. I enjoyed the swim, my times felt good, I was also experimenting with my stroke trying to swim long and glide - it seemed to be better whilst I was concentrating on the stroke but I went back to my normal stroke very quickly when the focus sliiped. The afternoon and evening was taken up with the Blisworth 5k, sorting out the prizes, checking the course, start/finish and race HQ and meeting up with the team working on the race. It was a cold and bleak day, the wind at the farm was harsh, I was wearing several layers and a hat. In the end the race numbers increased to 175 entries with 75+ coming in the final 2 days from club entries and entries on the day. The runners and spectators were late coming to the start, keeping warm and out of the wind. We had fewer spectators this year. The race went well, good times and reults all round - see WRR website for the full reults. The prize giving was that the Blisworth Football Club - it all went well, the PA worked, the bugers were selling well and the bar takings were good. The race went well, thanks to all the effort of the race committee, club members, volunteers and officials, farmer and the football club and of course the athletes themselves with spectators and Blisworth residents all contributing.

The General Election

2010-05-06T23:14:00.000+01:00

The title is just to fool you, I will not be making any comments on the election apart from saying that it will be a late night and it may have an effect on my training on Friday.
Just to complete the picture from yesterday. I should have said that Gavin scored the first try for BBOB, his first try at Franklin Gardens and when I spoke to him at 11am today he was still celebrating and hadn't been to bed!
My training yesterday included a swim and bike ride. The swim was 2,400m in 65'07" with focus on using full stroke near to a catch up stroke with and without a pull buoy. 5'06" 200m warm up, 4'48" 200m pull buoy, 4'49" 200m, 9'49" 400m with pull buoy, 9'41" 400m, 10'03" 400m with pull buoy, 10'07" 400m, 5'11" 200m, 6'42" 200m cool down. I enjoyed the swim and didn't feel any after effects of the race once I had warmed up. The bike ride was shorter than the plan, just not enough time available to do the planned ride. The route went via Everdon Stubbs so not good for keeping the HR in Z2. I rode for 1hour 50'22" covered 28.32miles averaged 15.4mph with average HR of 133bpm 51% in Z2 and an average cadence of 79rpm. I was tired on the ride with my legs complaining after the 10k race the night before. I had also had a sports physio/massage session with Zoe earlier in the day working on my neck and shoulders and I could also feel that on the ride; I had taken alot of treatment and was getting the complaints.
Today started with a long easy run, focus to stay in Z2. I ran for 72'07" covered 7.42miles with an average pace of 9'41" per mile with 79% of the time in Hr Z1 and Z2. The run felt good, making an easy steady pace, the only time there was a real effort was going up Hunslett Hill but that was shortlived. The second session today was strength training, a new session title a full triathletes routine. The first challenge was to work out each set and the reps/weight to use. It took longer than planned with time taken up trying to get each set right - I am having to check one of them on the internet as the staff didn't know what it was. The next time will be speedier and probably with higher weights to provide a greater strength focussed workout.
Now off the watch more election results coming in!

A different day - BBOB win the Lewis Shield

2010-05-05T22:11:00.000+01:00

What a day, I was planning to fly to Glasgow but in the end I didn't due to the volcanic ash closing Scottish airports, although bmibaby who I was flying with didn't confirm cancellation until this afternoon - most frustrating. As I didn't get to Glasgow it had serious business impact that I will need to work on later but it did mean I could go to Franklin Gardens tonight for the final of the Lewis Shield as my son, Gavin, was playing for BBOB in their game against Bugbrooke. Cath and I have been to watch him before and each time his team lost but not tonight, I am very pleased - glass in hand - to say they won 25-19 although they kept us on the edge of our seats for a long time. Gavin will now celebrate all night and we will have a small drink as we have to go to work tomorrow and I have to do my training.
Today's training included a swim this morning, 2,400m, more details tomorrow. I also fitted in a 1hour 50min bike ride that was in my plan but I was going to miss due to work, again more details tomorrow.

Silverstone 10k

2010-05-04T22:30:00.001+01:00

I was supposed to swim at Box End today but it didn't happen, there was no one else to swim with during the day and the evening swims do not start until next week.
I was going to Silverstone tonight to give out 5k entry forms for Friday's race and decided that as I was there I would also run the 10k race. I wasn't expecting to do a fast time but thought I would be able to put in a steady pace and enjoy the run. In reality I found the race hard, I was not able to get into a steady running pace, I was working hard almost from the start. I completed the race in 49'15" behind several people who I would normally expect to be several minutes clear. When I checked the HR data I could see why - I had run for 96% of the time in HR Z5 and still only managed 7'56" per mile. I think it is fair to say that I wasn't ready for a fast paced run, the racing and training effect meant I should have watched tonight or even completed the easy 45 minute run in my schedule.
Not sure what tomorrow will bring as I am supposed to be flying to Scotland but volcanic ash is in the air again!

A quiet Bank Holiday Monday

2010-05-03T22:20:00.000+01:00

My normal Monday is a rest day with a Pilate's class in the evening and that was the plan for today. I had considered entering the Weston 5 as I was going to hand out Blisworth 5 entry forms, but when I looked at the entry on the day fee of £15 I didn't. I gave out over 100 entry forms, lets hope some of them translate into entries.
The Pilate's class was earlier at 7pm tonight, it was a smaller class with only about 10 people. I am not sure whether it was the smaller class or the holiday spirit but it was harder than normal with a number of different exercises to test the body.

Box End and a new bike!

2010-05-02T23:30:00.000+01:00

I knew I had to go there some time, so I decided on Box End this morning rather than my normal swim at Esporta. At least Esporta would have been warmer - I knew Box End would be cold especially this morning as it was wet and cold. I was probably the last in the water and possibly the slowest to get going. It took my breath away, it took a while to get going and then I had trouble with my goggles leaking so I had to stop to sort them out. The second lap felt better although it still wasn't free flowing swimming. When I saw Jamie in the changing rooms he commented that I looked cold.
I took 43'23" to do 2 laps, 1600m on the conventional measure. I wore my Garmin to see how it worked in the water - it worked as a stop watch but all other functions didn't really work. When I looked at the map it looked like I was zig-zagging all over the place and whilst I cannot swim straight I do not swim in a crazy paving pattern. It also said I swam 3.52 miles with a maximum speed of 39.5mph. Perhaps I will use my normal stop watch in future.
I have been emailing the guy who imports and builds the Valdora PHX1 to agree a price so today I spent some time being measured to get the right bike size - I seem to have shrunk as I am now only 6ft whereas I used to be 6ft 1in. So I am now awaiting delivery of my new bike and aero wheels, hopefully within the week! Should get an email Monday or Tuesday to confirm.

Into the Bank Holiday weekend with a long'ish bike ride

2010-05-01T21:11:00.000+01:00

The week so far hasn't really followed my training plan it has really been a week of recovery and seeing what I can do after the London marathon. This approach applied Friday and Saturday.
Friday included a run and swim in the plan but I only managed the club swim. Lane 3 with 3 of us, I swam with Josie and a new woman Sam who is a really good swimmer, better and lane 3! The swim session lasted 63'40" with a number of longer rests between sets than normal. 2050m with 250m warmup, 1x400m in 9'57", 2x200m in 4'58", 5'05", 5'05", 6x100m in 2'29", 2'31", 2'34", 2'31", 2'33", 2'36" and 200m coll down in 5'13". I enjoyed the session, I swam some faster times and didn't feel tired.
Earlier in the week I was uncertain about whether to ride on Saturday or Sunday as the weather forecast was uncertain. In the end I decided to ride on Saturday rather than ride the Spires and Squires on Sunday. I went for a ride with Zoe first meeting at 7.45 covering 20 miles on the Hanslope/Ashton loop before meeting at the Community Centre at 9am to join the others. The early weather was cool and cloudy, it looked like it would rain but as the day progressed the weather go better with lots of bright sunshine. Jamie proposed heading out via Lamport for a change. There were 6 of us on the club ride. We headed out on the normal round Northampton loop until we got to Holcot when we turned right instead of continuing to Pitsford Reservoir. We thne headed out towards Kettering, Mawsley anf then Lamport - all on good roads where we were able to get a good fast ride for several miles and not very hilly. From Lamport we headed to Brixworth and Moulton and then via Sywell back to Wootton and home on the normal round Northampton route. It was a good ride overall in 4hours 55'16" covering 77.57miles averaging 15.9mph with an average cadence of 81rpm and an average HR on 126bpm with 93% of the ride in Z1, 2 and 3.
Once I got home I went for a run. It took a while to get going and then it was never an easy run. I ran for 45'14" covering 4.64 miles around Pineham at an average pace of 9'40". My HR was mainly in Z3 although there were some spurious higher HR readings. Overall I felt good after the long session, I feel I made the right decision to go for a long ride and brick run even though it was at odds with the easier ride in my training plan.

Bike and run

2010-04-29T23:51:00.001+01:00

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 marathon is well underway, not sure what I will be doing over the weekend as it depends on the weather.
It was good to be at the club tonight as the marathon runners were able to catch up with their tales and talk with other runners who supported us on the day in person, on the TV or with their good wishes.

Easy days

2010-04-28T21:46:00.000+01:00

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 didn't happen as I couldn't get out of work early enough so I will try and get up and go for a ride in the morning.

London Marathon - the day after

2010-04-26T22:21:00.000+01:00

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 swing of training but take it a day at a time.
My official result from the marathon web site shows I was well up the overall field, even though it showed how quickly I lost thousands of places in the last few miles as I slowed down, that is just from looking at the results of those who overtook me.
Place Overall 8862
Place Gender 7338
Place Category 551
Half Marathon 01:51:29
Marathon 03:52:54

London Marathon - 3:52:54

2010-04-25T21:02:00.000+01:00

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 average speed: 9.1km/hr (5.7 miles/hr)

40km (24.9 miles)
Time at start of stage: 03:39:46
Last stage average speed: 9.6km/hr (5.9 miles/hr)

35km (21.7 miles)
Time at start of stage: 03:08:23
Last stage average speed: 10.4km/hr (6.5 miles/hr)

30km (18.6 miles)
Time at start of stage: 02:39:32
Last stage average speed: 10.9km/hr (6.8 miles/hr)

25km (15.5 miles)
Time at start of stage: 02:12:02
Last stage average speed: 11.7km/hr (7.3 miles/hr)

21km (13 miles)
Time at start of stage: 01:51:29
Last stage average speed: 10.8km/hr (6.7 miles/hr)

20km (12.4 miles)
Time at start of stage: 01:45:56
Last stage average speed: 11.6km/hr (7.2 miles/hr)

15km (9.3 miles)
Time at start of stage: 01:20:02
Last stage average speed: 11.5km/hr (7.2 miles/hr)

10km (6.2 miles)
Time at start of stage: 00:54:03
Last stage average speed: 11.5km/hr (7.2 miles/hr)

5km (3.1 miles)
Time at start of stage: 00:28:02
Last stage average speed: 11.5km/hr (7.2 miles/hr)

London Marathon registration

2010-04-23T22:46:00.000+01:00

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 the Excel Centre near the end of the Docklands Light Railway - a njourney that seems to take ages. When I arived I collected my number and was surprised to see the official was Mike Burgoyne the race referee for the Blisworth 5 races. I went round the exhibition to have a look what was on offer. I have a gait analysis on the Adidas stand that confirmed I slightly over pronate and that my knees move about at landing and take off - I didnlt buy any new shoes. I did buy a marathon techncial shirt. A quick look round the exhibition - I bought some gels and bars for the race. I also had my photograph taken with the main winners trophy as it is the last time I will see it.

The journey back didn't feel as bad although it took nearly 6 hours from leaving home and return. There should be an easier way to do this.
I went for a club swom tonight. A good workout without pressure on my legs that I am now saving for Sunday and the marathon. I swam for 61'48" covering 2000m. An endurance pyramid with some drills to finish off.

A funny week so far!

2010-04-21T22:06:00.000+01:00

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 with readings in to top end of Z5 on an easy run - the majority, 73% was in Z1 and Z2.
Wednesday morning went to plan. A swim session some drills and then a short endurance pyramid with new goggles - I hadn't realsied how diffuclt it is to get sorted with new goggles - I could hardly see out opf my old pebble pair so went to a swich pair with 180 degree vision... will wait and see if they work. I swam for 48'42" covered 1440m, with the endurance set of 80m in 2'04", 200m 5'12", 320m 8'13", 200m 5'04", 80m 2'03".
The bike ride tonight didn't happen. I was home early so I could do some mechanical work as the front brakes and gears were not working properly on Saturday. I quickly sorted the front brakes with a bit of WD40 and strip down. The front mech just wouldn't sort itself out despite getting out the notes from the bike workshop last year and my Haynes manual all telling me how it shuld work - looks like it will be a trip to Pitsford Cycles for some professional assistance! Good job I am not riding this weekend.

End of week 19

2010-04-18T17:32:00.000+01:00

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 was 212bpm with large part of the run in HR Z3 when I spent most of the time chatting and running at an easy pace.

Week 19 was a funny week being away. My planned training time was 12hours 35' in the end I trained for 14hours 11' with the majority of the additional time due to the additional run today that I added as part of my marathon taper. I only did one bike ride this week yesterday as I didn't take my bike away with me and the gym bike wasn't working properly so my time was down, I did lots more running nearly 4 and a half hours when the target was 1 and a half hours. I put in an extra swim session, so completed 4 sessions this week. The rest of the time was a gym workout. On the whole the week went well as I continued my recovery from my cold, although as ysterday's bike ride showed I didn't meet all my target times and efforts. The coming week is an easier week as I ease off for the London marathon and then it is back into the final efforts building to July 4th.

Back from Devon

2010-04-17T18:26:00.000+01:00

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 needed to do a fast run on Thursday so I was up early and drove to the Tarka Trail along an old railway line. I had to scape the ice off the car but with the sun out I still ran in shorts and T-shirt for a fats paced 10 miles - although the trail was not as flat as I hoped I still managed to average 8minute miles - my last fast run before the London Marathon. I headed home on Friday, a reasonable clear run on the motorway so home for mid-afternoon.
I went to the WRR Cripps swim on Friday - just 3 in our lane today with Josie and Lorrayne - Dave decided to swim in Lane 4. The session was a pyramid with 4x50m, 3x100m, 2x200m and 1x400m followeed by some drills with pull buoy and catch-ups. Managed the full planned session of 2,000m in 1hour 1'55". Still not up to speed as I had to work harder to maintain a slightly slower pace than my normal.
Saturday was planned as 6hours 30minutes 100m bike ride. I was planning to get up very early and do at least 2 hours before joining the club ide at 9am. In the end I only managed 80mins before the club ride - I blamed the frost so I stopped in bed longer. The club ride was an out and back to Steeple Clayton the other side of Buckingham. I woukd then add on to achieve the planned distance/time. In the end I did not manage the 100miles planned, only 90.37miles, despite my ride the week before suggesting I should achieve the planned targets with some to spare. In the end I was finding it hard to keep up with the pace from the club group, hanging off the back for a large part of the ride. On the return through Buckingham I managed to fall off my bike and cut my hand when traffic stopped on the mini-island at the top of the High Street - I should have seen it coming but didn't and ran out of options and couldn't get my foot down quick enough. Mind you I did not expect the traffic to stop in the island in the first place. No damage that I can see on the bike, just my pride and bleeding, poorly fingers (typing this is not easy with fewer fingers to use). I seperated from the club ride at Stoke Bruene and headed off towards Hanslope, Gayhurst and Salcey looking to try and increase my average pace for the rest of the ride. I must so some maintenance on the bike, the gears are not working properly and the front brake was rubbing after my fall.
When I got back I had to do a run, fortunately only 20 minutes. It was a slow run averaging 11 minute miles with my HR in Z2. When I had finished it was good to then sit in the garden, take in the sun, have something to eat and read the papers. Will be interesting tos ee what my leags feel like in the morning. I am disappointed in today's effort as I expected to complete the 100 miles in the target time - next planned 100mile ride is the 6th June in less time, will have to wait and see what happens then as it is only 4 weeks before the Ironman.

Catching up from Devon

2010-04-11T20:22:00.000+01:00

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 16mph, 3'42" per mile. My average HR was 138 with 30% in Z4, 23% in Z3 and 44% in Z2. The riding plan was to ride for two 20km blocks riding in Z4 to build my endurance. I felt good on the ride, I felt like I could do more riding and still enjoy myself.
When I went on the brick run I did feel the hard work immediately with the majority of the time 64% in Z3 and 31% in Z2, I could not get my HR down into Z1. I ran 50'58" covering 4.64miles averaging 10'51" per mile. This was not my easiest run by far with thoughts about how would I be able to run after the full ironman distance - I will see how I do next week when I have done a 100mile ride on Saturday.
As it was Friday it was also club swim night. I wasn't sure whether to go or not as I felt tired, but decided that I would go but take it easy as recovery session. I was surprised how much I was able to complete although on the longer 400m set I was behind Dave and Josey. I still managed 2000m in 60'52". The efforts were fine apart from the 400m, the 8x100m efforts were an average of 2'30", 2x200m in 5'19" and 5'25", the 400m tok 11'20" when normally it is 10'. I did feel pleased afterwards and on Saturday I felt better as I had worked out the ride and run.
Saturday was a rest day driving to Devon, arriving in time to sit outside and have a couple of pints sat in the warm sunshine. Most enjoyable.
On Sunday I decided to go for a holiday run, but in Devon that means a hilly run. I ran for 1 hour 22'12" covering 8.41miles averaging 9'41" per mile. The hills are so steep compared to Northampton, but was great as the majority of the time I didn't have to worry about cars on the roads, just the off tractor.

2 days of recovery and the New York Marathon

2010-04-07T22:43:00.000+01:00

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 pace of 15.4mph with an average cadence of 78rpm. The average HR was 126bpm, with 74% of the effort in Z2 and Z3 reflectung the intention for an easier ride.

When I got home I was able to check the New York Marathon website to see if I had actually been accepted for a guaranteed place based on my good time for age - it should have been easy but my qualifying time was by reference to the qualifying time being available to check on the web - it was a risk. I now have in place the final piece of what I have called my ironman sandwich for 2010.

An awful few days

2010-04-05T21:05:00.001+01:00

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 headed off for a short extra ride via Collingtree, Milton Malsor, Rothersthorpe then home.
I felt good at the end, feeling as if I still had more in my legs - which was good as I had a ru to do once I got home. The ride lasted 4 hours 27'58", covering 66.39milesat 15.1mph. My average HR was only 116bpm, with 63% in Z2, 22% in Z and 15% in Z3 and only 1% in Z4 whereas my training plan included two 20km stretches in Z4 - I decided to save that for next week.
Once I started on the run my legs felt tired and heavy, it took a while to get them going with a higher than expected HR mostly in Z2 and Z3 - no data on how much. The run lasted 45'46", covered 4.95miles at 9'14" per mile.
During the afternoon I didn't feel that good, as soon as I stopped my training I began to feel ill very quickly, by the evening I felt I had a heavy cold. Sunday was awful - I do not do being ill very well and I felt at my worst - I got up early, couldn't seem to do much other than sneeze cough and blow my nose, although I did cut the grass as I forced my self to doing something purposeful. I didn't sleep very well Sunday night and was up very early trying to get some sleep downstairs and let Cath has some peace and quiet. I didn't feel as bad during Monday, but still not functioning 100%. I have had 2 days without any training,but it doesn't feel like I have had rest days either. I am planning to have another easy day on Tuesday and do the Pilate's class in the evening and see how it goes and bring myself back into training slowy.

Training with a cold

2010-04-02T22:38:00.000+01:00

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. MInd you my legs needed the Zoe treatment, especially as my right abductor had been niggling all week, and when Zoe looked as ever she found lots of other tightness to work on in my legs.
I wasn't sure how I would feel at the Crips swim session so let Dave take the lead in the lane, although it was another quiet night with only a few people at the session. I followed a 2,000m session in 1hour 41", with 200m warm up, 1x400m in 10'02", 3x200m in 4'59", 4'56", 4'58", 5x100m average of 2'32" per set, finishing off with 2x50m and 4x25m sprints and 100m cool down. As it turned out I felt OK and was pleased with the consistent times for the sets, as ever it would be good if they were faster/easier, but that will come.

3,800m time trial

2010-03-31T22:20:00.000+01:00

I have been looking at this time trial coming with some anxiety as it required a long swim session including a 3,800m time trial. The warm up session including some stroke work over 16 lengths, 320m. The time trial itself was 3,800m, 190 lengths. I am glad I have a watch that keeps count of lengths otherwise I am sure I would have lost count. I was pleased that when I went to the pool it was not busy so I started in my own lane and hoped that would continue for the duration.
The full distance time trial took 1hour 41'15", longer than I hoped for but faster than last summer at Box End so hopefuly I will be able to complete the distance quicker in July for the Ironman. The last 800m were the hardest with my arms, legs and core complaining. I am not sure if this was affected by the previous 1,000m when I had to share the lane with another swimmer as I couldn't swim as freely as I was before. I was pleased that when I was completing my cool down I quickly felt better, although I have felt tired during today, but I do feel like I am coming down with a cold so may be related.
My total session time, including warm up and cool down was 2hours and 56 seconds coverng 4,400m

Wet and windy Tuesday

2010-03-30T21:12:00.000+01:00

I am starting with Monday. I was really pleased on Monday morning that my legs didn't feel bad after the Oakley 20 - last week after the fell race my legs felt wasted. I knew I had completed a 20 mile race at a good training pace but apart from a slight niggle I have around my knee all felt well. I went to my normal Pilate's class and felt good after the first few minutes warm up although I found it harder than usual.
I had to be in London early today so I had to save my bike and run session until after work. The weather got worse during the day so the ride was in the rain with some strong winds. The plan was for a hill repeats session alternating lower gear and seated uphill with higher gear and standing - I managed 2 sets of each in the time available. I used the Gayton loop as it provides a tough uphill and a good recovery back to the start - I saw Emma on my first loop up the Gayton Road hill but no time to chat other than a quick hello. I rode for 1hour 11'33" with an average HR of 119 reflecting the impact of the downhill recovery sections covering 16.42miles with an average cadence at 82rpm. It was a good session but I found it very hard to try and ride the whole hill standing so a few parts became seated.
The run was a low intensity brick session although the transition became about 15mins as events overtook me, like having to pay the papers! I ran for 45'46", covered a slow 4.22miles around an East Hunsbury loop with an average pace of 10'46" per mile. I achieved the HR target, well 93% in zone 1 and only 2 minutes in zone 2, but that was only just as my maximum HR was 127bpm. I find this sort of slow endurance building running very hard to do as it doesn't feel natural to run so slow.

Oakley 20

2010-03-28T20:53:00.000+01:00

A bright and sunny day for the Oakley 20 road race - the final piece of my very short London marathon preparation. As ever the race was well supported by WRR with the purple and pink vests in large numbers seemingly wherever you looked. I was up earlier than planned but no chance of sleeping in with the clocks going forward so I was at the race start with plenty of time to join the queue for the toilet.
I also picked up the hoody, a good momento and one that you can use, no adverts apart from the name of the race and Bedford Harriers.
The start is always cramped on the road outside of the school made worse by the runners who park on the main road - I cannot understand why they do it! I set my watch to pace me at 8'30" per mile, giving a 10' window against the time in my training plan of 3 hours. The first lap went well once I got into my stride - my legs were slightly heavier form yesterday's bike ride than I had expected. It was good to see so much WRR support on the course, spectators, people out for a run or on their bike.
The second lap took its toll, I faded quickly on each and every hill, gaining positions again on the flat and downhill sections. My average pace for the race slipped with some of the slower miles on this second lap, but at least it misses out the sharp hills second time around.
The run to the line seemed to take forever, the run down to Oakley bridge, into the village and then around houses into the school fields went on and on. It was good to see so many WRR at the end, a quick chat comparing races and how we all felt. Some agreement that running Oakley the week after the Edale Skyline may not have been the best training tactic, but I will see how I feel as I work through the coming week.
My Garmin reckons the course was 20.2 miles. I mamaged to finish in 2hours 53'04" giving an average of 8'36" per mile. My HR seemed to spend most of the time between 140 and 150bpm - on the border of Z3 and Z4. The test of the toughness of the race was the 2,665ft of height gain, more than half of last week's at Edale.

Early ride and then the Outdoors and Tri Show

2010-03-27T18:16:00.000Z

An early ride today to allow time for going to the OUtdoors and Tri Show at the NEC. A local meet at Galane with 5 of us in the group today with a traget of two and a half to three hours. The theme was Banbury Lane, adding some deviations for interest and increased distance. I was planning an easy ride, not to much by way of exertion so that I am not wiped out before the Oakley 20 on Sunday. The weather was promising, not cold so I decided to wear the shorts for the first time this year but still keeping on two layers and a hat to deal with the slight chill. It had rained overnight but the morning looked like it would be dry, at least to start with. We headed out as far as Thorpe Mandeville before riding down the B4525 - a fast road with lots of close driving cars before heading back to Banbury Lane and turning off to head back via Weston and Blakesley. We rode together most of the time although we split up just outside Weston as Parky had a puncture and we left him with Allan to sort it out and I rode off with Emma and Caroline until just outside Cold Higham when I shot off to get home quickly.
A total of 42.79 miles in 2 hours 49'38" averaging 15.1mph 3'37" per mile with an average cadence of 87rpm. The HR was 64% Z1 and Z2 with 32% in Z3 but I felt good throughout with some harder efforts on the steeper hills. I had a few HR Z5 spikes but these seemed spurious data.
Home in time to get a shower and to the NEC just before 12.30pm so plenty of time to look around. Saw Nicki just at the entrance, had a quick chat but didn;t see her again in the show, not did I see Caroline and Parky who were also heading to the show. I spent some time looking at bikes, must admit I was rather taken with a Cervelo road bike with Dura Ace groupset - it weighed next to nothing but it didn't have a price tag on it but I am now investigating!!! Ouch.

A new swim session

2010-03-26T22:40:00.000Z

Up early this morning - woke up and was off to work early as I had no training session planned - I have given up the gym session this week!
Swim session at Cripps tonight - a bit of a rush to get there on time as the A45 was blocked with traffic following an accident. Only 3 in the lane tonight as we went with a new more endurance based session. After a warm up it was into a pyramid of 2x100m, 2x200m, 1x400m, 2x200m, 2x10om, all very consistent with clear timings of 2'30" for the 100m, 5' for the 200m and 10' for the 400m. Felt a good hard session of the type that I feel that I need despire my technique requiring further work. Overall session time 57'57" covering 1900m.

The week continues in Belfast and Banbury!

2010-03-25T20:29:00.000Z

This training week continues to be erratic and not all because of the Edale Skyline. I flew to Belfast on Tuesday evening for a business meeting so I changed my schedule so I could do a run on Wednesday. I was stopping at the Stormont Hotel so I was looking forward to running the Stormont mile up to the assembly building - it is an impressive sight, you have probably seen it on the television news if nothing else. As we know not all plans work out as intended. I was up early as planned but I found that the gates do not open so early so I started to run on the roads surrounding the castle grounds and then I got one of those low battery messages from my Garmin and it stopped working - I am sure it has never lasted the advertised 20 hours! I completed the run partly through the Stormont grounds as the service road was open - I was surprised at how extensive the estate of government buildings existed all hidden by the trees. Not sure how far I ran or my HR but I was out for 45 minutes and enjoyed the run.
Thursday then became the swimming day - a swap on my normal plan. Off to the pool early, scheduled to complete an endurance drills session using pull buoy, paddles and fins at various time in the session so lots of changes of kit. It was made harder by having to swim in the main pool area as the lanes were in use, but even harder as it had people in who couldn't swim in a straight line! I managed to complete my set in 56'29" covering 1,800m, including a 6x100m set in 2'30" for each 100m. Overall a good session. I met Craig in the changing rooms, he had been to a Body Pump class as he was nursing an injury from the Edale fell race on Sunday.
I should also have been doing a core conditioning gym session today but matters conspired and I have deferred or perhaps even cancelled that session for this week - I will let you know.

2 days after Edale

2010-03-23T22:36:00.000Z

Monday didn't start very well. My legs ached and my right heel hurt whne I put my shoes on. Mind you I did post my first message on Twitter and it was about Edale.
Monday is normally Pilate's and I wasn't sure if I would go, but I was pleased I did in the end as it meant I spent some time stretching and easing some of the aches, although I was not as strong as I normal and certainly felt that I had worked harder with less of a result.
Tuesday was a heavy day as it was my Board meeting and then I had to fly to Belfast for an evening meeting so the turbo and post tirbo run had to be early morning. It didn't quite go to plan as I didn't get up until 6am losing valuable training time. The turbo session was supposed to be 85 minutes but I cut it short to 65 minutes, I completed all of the sets but missed out the cool down 20 mins of easy spinning. The harder sets seeking a higher HR didn't happen, I just couldn't make it work.I managed an average cadence of 86rpm, with an average HR of 123 with 51% of the effort if Z2 and 30% in Z3 and only 7% in Z4.
The run was hard it took a real effort to get going and then to try and pick up any pace didn't really happen so I settled into a 50 minute general run rather than the planned efforts. I ran for 49'45", covered 5.73miles at an average pace of 8'36" a mile. My HR was on the high side with 50% in Z3 and 37% in Z4.
These efforts were followed by a sports massage session with Zoe, the concentration was on my legs to assist their recovery from Sunday and getting me into shappe for mopre training in the week and then the Oakley 20 on Sunday.

Edale Skyline Fell Race

2010-03-21T21:44:00.000Z

What a beautiful day after the winter web have had and then the recent we weather. I was a shorts day with light top as a result of the brightr sunshine and light winds.

The race is advertised as 21 miles long taking in all the peaks of the Edale skyline, starting from the edge of the village before heading up to Ringing Roger and then onto Win Hill with a good running surface but already feeling long by the time we hit Hope village. As I was approaching Win Hill I could feel my right heel with a slight rub - I thought this was caused by my shoe lace coming undone, but whatever it was the start of the increasing difficulty I had running. The ascent of Lose Hill from Hope is a major pull to the top with a lot of waling on the way, then from the top it became more undulating able to make good progress. Heard a shout of Wootton and it turned out to be Josie who swims in my lane out for a walk with a large group. When I was near the top of Mam Tor I heard my name and it was Nicki taking a photograph.
From Mam Tor the progress to Lords Seat was good but then the turn to Brown Hill was the start of the boggy and wet sections - they were hard work and by now I was feeling tired and my feet were aching and my right heel hurting. After Brown Hill it was onto the Kinder Plateau for the next and final stage of the race, although it was a long leg with lots of undulating ground, boogy ground in between the flagstone footpaths. As I was getting into the last few miles I saw Phil and shouted hello, I thought I may be able to catch up with him but as he headed back to Ringing Roger for the second time he seemed to find some extra pace and opened up the gap between us. The final descent to Edale was steep but welcome. As I reached the line Mark took a photograph and I met Phil and Nicki on the line. A chance to sit down and rest for a few minutes before heading to the race HQ to collect my bag. Met up with Zoe on the walk back - she had had a good race and looked like she had been shopping. When I got back to the race HQ I met Craig and Kate. Craig has been in the winning team and Kate was the first woman - although she was injured, the most noticeable injury was a massive swelling on her knee. I then headed home - a 2 hour drive with some slow driving before reaching Chesterfield and the dual carraigeway and then the M1.
My legs now feel very tired and stiff, lets hope they feel better in the morning.

The Garmin data says I took 4 hours 45'53", 20.85 miles, 4,255 height gain, 544ft lowest elevation, maximum height 2018ft with an average height 1,555ft.

Easier days

2010-03-20T19:26:00.000Z

A couple more easier training days in preparation for the Edale Skyline race on Sunday. I am looking forward to it, it seams the weather will be kind after the winter it will be soggy ground but with light winds and good visibility forecast it should be good.
Swiming on Friday was a new style of session as the groups were rearranged a little for the next 10 week block. I am still in lane 3 with fewer present than usual and Dave P re-joining the lane. Robyn was timing us to start with so we would have times for 100m, 200m and 400m sets in future sessions. We then did some unusual stroke work trying to focus on improving the power from the push phase of our stroke. All in all a different session lasting 58'50" covering 1,600m.
Today was intended to be an easy day with a new 45 minute flexibility, core strength and stability session completed at home. The stretches were many of the usual set I follow; then onto some 60 second planks with the back plank the most difficult; the next set of exercises used a stretch band working in the hall so I could pass the band round the stair rails; the least effective session was the core stability trying to sit, kneel and lie on the swiss ball!

The continuing joys of Blackpool

2010-03-18T10:34:00.000Z

It is always more difficult to follow your training plan when you are away from home, no different in Blackpool. My swim drills session yesterday didn't happen, I did swim, actually 2 swims, one at 6.30am and another at 1.00pm. The hotel pool is 15m long, not a regular shape and cramped. In the end my first swim lasted 26' for 78 lengths 1070m, mind you it was hard with other people not swimming in a straight line, taking forever to do a length, and generally getting in the way such that eventually gave up. I then went for a swim rather than lunch and again it was frustrating after the first few minutes, so it was an even shorter session of 22'54" for 64 lengths 960m. I may have just picked the wrong time for a serious swim as it clashed with those who swim breaststroke, keep their hair dry, meander and stop for a chat!
A different run today, a 75 minute slow HR Z1 rather than a WRR club session. As my hotel is on the sea front I went for a run on the promenade, it is long and flat. I actually ran part of the Blackpool marathon route in reverse, it was actually the section where I went backwards last year from the 20 mile mark, it really is quite hilly as you head over the cliffs north of Blackpool. The weaher was good although a bit murky out to sea so views just long the front. The run was 1hour 15'14" over 6.99miles at a very slow 10'45" per mile average. The HR data was a bit wacky at times with it shooting al over the place a few times, but essentially the run was in HR Z1 with an average of 122bpm.
I wihl be heading home later today hoping the motorways are clear for a safe smooth journey.

It's sunny in Blackpool

2010-03-16T23:09:00.000Z

This will not be a normal week's training as I am in Blackpool for a conference from Tuesday to Thursday with a very full programme and I have the Edale Skyline race on Sunday.
Monday was my normal Pilate's class - it is still hard work but my flexibility is much greater and I can do more of the abdominal exercises with a fuller range of movement. Not sure I will ever be fully flexible again with a six pack but working on it!
Up early today to drive to Blackpool, easy journey on the motorway apart form the M6 roadwork sections but even then it was only having to slow down for the speed cameras in the roadworks themselves. When I arrived the sea was in and the sun was out it looked very pleasant from my hotel room.

As I had left early I needed to complete an hour's turbo session. Instead I had to make use of the hotel gym bike - no wherenear as comfortable as my bike even though it had a wide padded seat. It wasn't a very intense session, it lasted 1 hour with the emphasis on efficient pedalling at a set cadence and HR in 10 minute blocks. The pedalling efficiency suffered as cycling in trainers is never the same but managed to maintain cadence and HR.

Reflections on Week 14

2010-03-14T20:00:00.000Z

A very different week with a busy day off on Thursday climbing in Snowdonia. The week is now following a standard pattern with some days with one session and others with two with all bike rides now followed by a run. The weekly target time was 12hours 45' whereas I have recorded 16hours 43' although in terms of planned training time I am down 30' as I have include the 4hours 30' I spent on the hill in the times.
The log shows that I spent 27% of my recorded efforts on my day off. The normal activities were roughly 5hours 35' 33% on the bike; 2hours 52' 17% running; 2hours 53' 17% swimming; and only 55' 5% strength work.
Overall it was a busy week for training, working and family. I am looking forward a lighter week this coming week as I prepare for the Edale Skyline fell race next Sunday - 21mile, 4,500feet of ascent - with a number of other Woottonites so it should be fun. I will also be trying out the delights of a hotel gym and swimming pool in the week as I am at a conference for 3 days in Blackpool. Mind you life should be easier as I am supposed to get my laptop back tomorrow.

A busy rest day

2010-03-14T19:50:00.000Z

Nothing in the schedule for today - guess it was meant to be a rest day but I had other ideas as I had to make up for the day off training when I went climbing in the week.
I thought I would start with an easy swim, just 1,000m, before I joined the Sunday run. An easy swim was in my plan, covering 1,000m in 29'12" in 5x200m sets. The session I missed was an upper body gym session but I didn't fancy that idea.
Home for a quick breakfast and then off to the Holcot Road carpark at Pitsford Reservoir. This is one of my favourite Sunday runs. I arrived just as they were about to leave and was surprsied to see such a small group - only 7 of us - that meant the run would be fast'ish as we would not have to regroup often - although Caroline and Dave were with the group and they had done the long ride yesterday so perhaps some relief. The first challenge was the wind it was very strong in places before we headed up to Pitsford for some relief and then off down to the Brampton halt. The run along the old railway line was also exposed with some strong side winds before we turned off at Merry Tom lane - always a challenge as this goes from the lowest point to the highest point on the run so real sustained uphill for over a mile. The run back to the car park is then much easier then as it is essentially down hill and undulating at the side of the reservoir. The run took 1hour 31'49" - nearly 15 minutes faster than normal. Total run 10.73 miles, 8'36" a mile. A good HR session with 53% in HR Z3 and 32% in Z4 mainly when we were going uphill. A really enjoyable run. I didn't have time for a chat at the finish as I had to shoot off for a Mothers Day brunch at Buddies - a not so healthy post race meal but still very enjoyable.