tag:blogger.com,1999:blog-34110139283264739742024-02-02T08:16:25.413+00:00James' Triathlon Training BlogJameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.comBlogger68125tag:blogger.com,1999:blog-3411013928326473974.post-76371095754326248242014-04-17T17:19:00.003+01:002014-04-17T17:19:54.941+01:00European Sprint Duathlon Championships 2014<b style="font-weight: normal;"><div dir="ltr" id="docs-internal-guid-1d11dead-7075-16c7-77bf-5843d65969e5" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">Where</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">: Horst, Limburg (Netherlands)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">When</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">: 13th April 2014</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">Organiser</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">: Powerman</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">Course details</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">: Pancake flat, 2 lap run - 1 lap ride - 1 lap run. All on closed roads. A lot of turns.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">Distance(s): </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">4.8km run, 20km bike, 2.7km run</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">Marshalling</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">: As good as it needed to be</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">Facilities</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">: good, water station on run (not needed)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">Technical</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">: Chip timed.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">Freebies</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">: Tech T-shirt, race belt, bag</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">My second go at the European champs, and it was in the same place. Following last year I took on the services of Jase as coach last summer and have been working to a plan pretty solidly since July. Horst was my first A race of the year, and preparation had been a bit unsteady, I was training really well, and was teetering on the edge of doing too much. Thankfully some perspective from Faith helped me see it, and an email to Jase and things were changed and it was caught in time. An annoying track set without any timing meant I had no idea how my speed was coming on going into the race. From the knowledge gained last year we were booked into Center Parcs and I had Mum, Dad, and Jude joining me out there this year. A long drive across France and Belgium and we arrived in Holland late on Friday afternoon. Checked in my first order of business was to stick my running kit on and knock out an easy couple of laps of the park before it got dark. Saturday and I rode into Horst with Jase and his mate and we did a lap of the bike course and back, the single lap course was much nicer, although it was pretty exposed to the winds. No bother though, the forecast has said 3mph… Back home and a quick shower, GB kit on and back into Horst for a wander, some lunch and then register and race briefing. Race briefing also involved the opening ceremony apparently, including such highlights as the South African national anthem, pledging oaths from athletes and officials, and some weird ‘street dance’ then a rather hurried race brief which I didn’t really take in. We then spent an hour or some in the ‘Aqua Mundo’ at the park before dinner. I fancied ribs, not wanting to eat too much I asked how big the standard portion was to be told you got three pieces. Hmm. OK, I’ll have the unlimited them… Turns out it was most likely 3 half racks of ribs not three pieces as a mound of ribs appeared in front of me.</span><br />
<br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">After a good nights sleep race morning arrived and it was a nice leisurely start. Got up and had a late breakfast, changed my wheels and brake blocks, reoiled my chain, pumped my tyres up (and filled my bike pump with tube sealant, idiot!). Faffed, grazed, drank, had visit from The Fear’s best mate… faffed, grazed, drank, another visit… Finally 11:30 came around and I got on my bike and rode the 4 miles to the race while my kit bag and supporters drove in. First thing I noticed was it was a tad breezy, nice easy riding in the tailwind though, then it became a cross wind. Oh god, felt a bit twitchy! Having made it safely I managed to see Jase out of T2, before racking my bike. Fun in itself as the organisers just used crowd barriers. Luckily the height of my handlebars is enough I was able to rack with the front wheel through a gap and the drops holding the bike back. Saw Jase come through on his final lap and we wandered up towards the start/finish. Quick catch up and the wind was clearly an issue. Now it was a game of time killing; toilet trips, photos, warm up, chats… Final it was time to take to the start line. </span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Squeezed in like sardines in a can it was actually nice and warm. Discussions about gun vs chip time came up. I thought it was gun time, so on the horn I started the Garmin, and stood still… finally a jog, then across the line and we were off. Although I’d started back a bit I was in the right group as we jostled for space. Through the twists and turns and the Garmin beeped. Kilometre 1 done. 3:50. Ooops, bit ahead of target pace. Not too hard now Jibby, pace yourself. Through more twists and turns. Beep. 3:45. D’Oh, I was meant to be easing up! Through transition and onto lap 2. Saw my supporters through town and I was in a good rhythm now. Beep. 3:57. OK I’m holding this. Got a bit of a stitch. Deal with it. Push on. Pain is weakness… Beep 3:55. Last stretch and into transition. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run past the toilets to the parking sign. Shoes off. Helmet on. Bike and run out. Felt like I was walking. Changed hand position and found a bit more speed. Made the mount line, off to the left and on the bike. </span><br />
<br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Got some speed up, across a bump, right foot in, corner, left foot, corner through town. Over kerb and sharp left, congested, more corners, sharp right, finally out of time and I put some power down. Overtake a few into the next corners, lose out through the corners, feeling nice and fast here - I’m hitting 35kph+ on the shortish straights. Starts getting a bit congested. Long drag and I get some speed on. Corner and it gets busy, take and inside line through a corner and hear a shout from behind that I slowed too much. Red mist descends and I go for the nitrate boost. With tailwind assist up the one slope on the course I crest at 50kph, now for a nice long downhill and I’m flying. Should drink but don’t want to take my hands of the bars. Passing quite a few. I get overtaken by a couple of riders. Drop back a touch and take a drink as a draft buster comes past. It sits on the pack in front and the yellow card comes out. Another corner and now I feel the crosswind. Ouch, holding 30kph hurts now. Think I hear a motorbike behind as I turn straight into the wind, make sure I’m legal and it passes. Now to deal with the headwind. In the drops I’m just trying to tap out a steady cadence. This feels surprisingly good actually. Now for the long drag. Jase warned me about this. Hell to the turn, then heaven back. Riding on the wrong side of the road and riders are scattered everywhere. I try and pick my way through. Go long/wide at the 180° and then sure enough, heaven with that tailwind. Touching 48kph the turn comes pretty quick. Just a few km left now. Brief respite through a residential street, time for a drink, then no mercy as I turn onto the road home. Back into town and a couple of turns. Start getting my shoes undone. Feet out. Theres mum, and dad, and Jude! Dismount line comes up way too quick. I brake, I’m off.</span><br />
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<br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Then it nearly all went wrong. I’m not entirely sure what happened, think my bike veered in front of me and started going over, and I nearly went over it. I pulled it upright to the amazement of one spectator. Run back to my spot. Rack. Shoe on. Nope. Try again. Nope. So dizzy. Finally get them on. Off and running out. Dad and Jude made transition exit. Man that must have been slow.</span><br />
<br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">The run felt horrid through the town. Heavy legs. Yuk. There is the finish, but I have to do a lap first… Find a pace and settle in. The Garmin beeps, I dared not look. In the far reaches of the course and my mind wanders. Pull yourself together man. You’re in the European champs. Death or Glory. Soon I see transition. Last bit through town. I hear cheers and I’m holding the 2 guys in front. 100m to go and I dig in for a sprint, I catch them, but I went to early, they see me and make their own break for it. Outsprinted. Over the line and I’m dead.</span><br />
<br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Pick my way out then go and sit on the floor. Dazed, confused, exhausted. I did it. I raced my all. Had a great race, can’t complain.</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run 1: 18:43 </span><a href="http://connect.garmin.com/activity/480100532" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">http://connect.garmin.com/activity/480100532</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">T1: 56s</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Bike: 36:8 </span><a href="http://connect.garmin.com/activity/480100535" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">http://connect.garmin.com/activity/480100535</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">T2: 57s</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run 2: 11:22 </span><a href="http://connect.garmin.com/activity/481233475" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">http://connect.garmin.com/activity/481233475</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div>
<br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">The Good:</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Time, decent improvement over last year.</span></div>
<br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">The Bad:</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Bike handling through corners</span></div>
<br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">The Meh:</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">My sprint finish.</span></div>
<br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Really pleased with this result. I’d set myself a goal, which I missed, but I did manage to better last years time by nearly 2 minutes, on a course that was longer (finish was ~200m further away) after a much windier bike in trying to achieve it. Once again I raced to the best of my ability, and there isn’t that much I could have done better.</span></b>Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com1tag:blogger.com,1999:blog-3411013928326473974.post-50672449686799742872013-12-18T16:20:00.001+00:002013-12-18T16:20:15.457+00:0024 hours of turbo torment. 21 months on.<div style="text-align: left;">
A lot of talk about knighthoods and Sufferfests recently has got me reminiscing (not sure it is the right word but hey) about turbo torment. With the website down and the report not here before, I thought I'd stick it up for a bit of fun as I reread it. So here is that terribly painful weekend in February 2012...</div>
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The Big Day </h3>
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On Saturday 18th February at 12:01 (pm) I sat on my bike and started
something crazy. Over the past few months I have been called many things when I
described what I was attempting, the kindest of which was usually
“nutter”. Turned out over the course of the weekend many people had underestimated what I was trying to do. I was one of those many people.</div>
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To say the build up was a little stressful is understating things. As well
as fundraising, publicising, and sorting out things for the event I actually
had to try and train a bit too! Lots of late nights were had, but the result
was worth it as I’m sure you’ll see.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
So as my wheel spun up on Saturday I was feeling excited. My first mistake
had been in not putting a speed magnet on the turbo wheel donated by Bridgtown
Cycles. Using TrainerRoad to estimate virtual power wasn’t working, I
stuck one on after an hour and realised I was holding 170W. Now that might not
sound like much, but I’d been reading that the average
“trained” cyclist can maintain 130W for 24 hours. If I carried on
at this rate things would hurt later. With my Dad, brother and Andrew joining
in I was in good company, right up until I got a puncture. New wheel, new tube,<br />
riding indoors. Seemed to puzzle everyone else, quick wheel change and I was
back off while the puncture was repaired, turns out it was a pinch flat.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
At the end of the 3 hours I made a quick wardrobe change before the
Sufferfest marathon began. I love these workout videos, they are great for
winter training and some interval work the rest of the year and David had been
kind enough to give me some as well as the complete collection for the raffle.
Last year Darren Roberts did 6 and became the first knight of Sufferlandria. I
was going to attempt to do the 8 there now were, along with the recently
released top up videos (called “Extra Shots”). I’d made a bet
regarding the donations with Chris Weeks, that if £1000 was donated by the end
of January I’d do one of these after each of the 8 videos. That was quite
foolish as my so called friends ensured that this target was met, then
Sufferfest went and released a second, longer, extra shot. The next 12+ hours
of riding would be training videos.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
So there I was, back on the bike, and about to become a ‘Local
Hero’. My memory goes a little blank when it comes to the Sufferfests. I
remember they hurt. I remember hating the extra shots towards the end. I
remember smiling for photos, and be lambasted for it, “you should be
hurting not smiling”, well at that point I was still enjoying myself. I
have to say thanks to David Galea and family, and John & Elizabeth for
popping in during the afternoon to keep me company. Doing the fests on my own
would have been soul destroying. It was also great to see my brother and a girl<br />
from St John’s using the spin bike we’d been lent. I changed and
started the next block of Sufferfests, and realised that I’d forgotten to
use the loo again. This isn’t a good sign, and I was told off for it,<br />
I’d been riding for 6 hours, drank litres of fluids and it was obviously
coming out of pores faster than I could replenish it.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
In the evening I had a turkey sandwich made for me before mum left for the
night. I managed half of it, then the other half an hour or so later. Fred
turning up was a nice surprise. It was really heartening to see friends that
had travelled for hours to be there. By the time midnight arrived I was really<br />
suffering, I remember thinking, 11 hours gone, that’s just my Ironman
left to do! Dad was being a real trooper and was trying to do all the
Sufferfests, then using the Extra shots to refill my bottles for me. A feat
that has earned him the (still unofficial) title of Squire of Sufferlandria. By
this point every restart was hurting. The pain in my wrists was horrible, the
joint was starting to hurt and my palms were getting raw. My legs were
seriously sore and I wasn’t halfway there yet. The For Quads and Calf
Guards that Compressport had donated to me were performing admirably, and I
hate to think what my legs would have been like if I hadn’t been wearing
them. The only glimmer of hope was that I wasn’t saddle sore yet. I had
coffee, that perked me up, and Tweeted that I had my 3rd wind. 2 hours later I
had come down off my high and with 2 extras and Downward spiral left my mood<br />
had changed <span style="color: red;">“Just 3 @thesufferfest left. Sore
and tired now. This was a stupid idea. At least the charities are worth
it.”</span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Finally, at just before 0300 on Sunday morning I arrived at Downward Spiral,
the last of the full Sufferfests. Why I chose to make this the last I do not
know. Two sets of descending intervals. To say they hurt was an understatement.
Eventually it was done though, Dad had done all 8 and Andrew arrived to keep me
company on the bike again. I just had the final Extra shot to do. I was
destroyed though and the power profile is a complete mess, nothing like the
smooth 34 minute steady effort it was meant to be. But I had nothing left in
the tank by that point. Then it was all over and I celebrated with a (brief)
sit down and tweet – <span style="color: red;">“8 @thesufferfest,
4 extra shots, 4 long screams. Seriously hurting now, just 8.5 hours soft
pedalling left.”</span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
That tweet said it all eight and a half hours “soft-pedalling”
left. Thankfully Andrew was there to keep my mood up, and then Iain arrived
around 0600 to ride for a couple of hours, as the sun came up, this is where I
was at my low spot. My wrists hurt, my legs were sore, and my knees were
starting to hurt. I was mentally switching off. Iain was riding with his tri
spoke rear though, and the whomp-whomp-whomp sound was rather hypnotic as we
chatted about all things triathlon the time slid by. Then more people flooded
in, the tweets picked up and the messages kept me going. Iain returned home and
started tweeting like mad, getting me retweets from some of the great and good
in triathlon, Phil Graves, Rachel Joyce (Andrew read a tweet out from her,
which served as a refreshing pick me up), Will Clarke, Craig Alexander, Helen
Jenkins followed. If anyone else is mad enough to do this then Twitter is the
angel on your shoulder to counter your inner demon. The encouragement was superb.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
I was getting the awful “Low Battery” message from the Garmin
now, my sole timing device, and in a moment of stupidity I started a second
watch but didn’t sync the times. I thought from memory I had done 19h32m.
Turns out I had done 19h37m, which would later mean I suffered an extra 5 minutes of torture. As I entered the last few hours the pain was becoming
intense. I was now surrounded by people on bikes or watching (Cath, Sarah,
Andrew H, Andrew W, Dad) and others that had just come to watch. In the last 5
hours my knees had started to give out. I was running behind schedule as 8
minutes rest every 3 hours was waaay to optimistic. As 3 hours came I knew the
end was in sight, I was now icing my knees every 15 minutes. I found another
great use for Compressport too, holding ice packs in place on my quads. To be
honest they weren’t too bad, the compression was doing its job. I was
bruising though and it was a 3 horse game. If I pedalled in the saddle my sit
bones hurt. If I got out the saddle my knees hurt. If I wasn’t in a
finely balanced position in or out of the saddle my wrist complained most. I
got halfway through that: <span style="color: red;">“1:30 left. Knee
about to explode. Hard time ahead. But at least it will have been worth
it”</span>. Now it was just the end game. Tom & Emma arriving from
way up North was great to see. Then I had 10 minutes left, and I started a
finger based countdown to the webcam. That last minute was great, and fuelled
solely on adrenaline I dropped down and sprinted to the imaginary line.</div>
<div style="text-align: left;">
</div>
<div style="text-align: left;">
It was all over 24 hours on a bike, £2000 donated at that point, 598km
covered (Southampton to Edinburgh and a little more as the crow flies). At an
average cadence of 78.7 I turned the pedal 113722 times. My heart beat 173400
times at an average of 68% of my HR max, nearly 113k times more than if
I’d spent the day on the sofa. I drank, I think, 20 litres of fluids. Ate
a few Yum Yums, a doughnut, a sandwich, a bacon roll and some ice cream. And
burnt somewhere between 15 and 19000 calories. A few technical issues mean I
don’t have a definitive average power, but from back-calculation it
appears to be around 122W (only 1/6 of a horsepower). So it took me 24 hours to generate 2.95kWh, just enough energy to boil the water for 148 cups of tea!</div>
<div style="text-align: left;">
<br /></div>
<h3 style="text-align: left;">
The Aftermath</h3>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
What does 24 hours on a bike do to you? Well I made the mistake of stepping
of my bike at the end and standing over the top tube. I couldn’t then get
my leg over the saddle, Tom had to remove my seat post for me. To say I hurt
was an understatement. My knees were destroyed. My calves and quads
weren’t too bad. I may overdo plugs for the people that sponsored me, but
the For Quads and Calf Guards from Compressport UK were amazing, and looking
back I’m not sure I could have lasted without them. They withstood 24
hours of use and still look like new. It really is the best compression wear
out there, and the F-Likes I already had were priceless for recovery. I was a
little saddle sore, but everyone expected that. The only problem I still have
is my right hand, seem to have a nerve problem, and it has not shown that much
improvement.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
By the end of the day over £2000 had been raised, and then when you take
into account Gift Aid the total has now passed the £2800 mark, utterly
amazing. (Edit: Over £3500 was raised in the end)</div>
<div style="text-align: left;">
<br /></div>
<h3 style="text-align: left;">
Thankyous</h3>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Firstly I have to thank everyone that has donated money, it is your
donations that have made this madcap challenge. Next I must thank Mum & Dad
for helping with the organisation, funding bits and pieces required to make it
happen (it is surprisingly costly doing something for charity I’ve<br />
learnt), and being there on the days supporting me on and off the bike. Andrew
Howden also needs a mention here, for spending the whole event at or near my
side. The people that came and rode alongside me, and travelled for hours to
support my mad efforts, I’ve tried to name most of you, but if I
haven’t you are not forgotten. The companies that sponsored me and the
raffle: <a href="http://www.btownbikes.com/">Bridgtown Cycles</a>, <a href="http://www.thesufferfest.com/">The Sufferfest</a>, <a href="http://estore.compressport.uk.com/">Compressport UK</a>, <a href="http://www.galeforce-events.com/">Galeforce Events</a>, <a href="http://www.nuun.co.uk/">Nuun</a>, and Biddenham Parish Council. Thank you
to all of you.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
A Gallery of pictures can be found on Flickr just visit <a href="http://www.flickr.com/groups/1936042@N23/pool/with/6910152893/">http://www.flickr.com/groups/1936042@N23/pool/with/6910152893/</a></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-75618763657430361602013-09-12T19:29:00.000+01:002013-09-12T19:29:52.962+01:00Little fish in a big pondWhere: Hyde Park, London<br />
Course details: Lake swim, closed road/path 2 lap run<br />
Distance(s): 1000m swim, 5km run<br />
Marshalling: Lots of technical officials and marshals at crossing points.<br />
Facilities: Expo, toilets, showers<br />
Technical: Chip timing. Pontoon start<br />
Freebies: Bottle, Frisbee, Bag, Tech Tee<br />
<br />
Big races necessitate arriving early. So having arrived on Tuesday lunch I registered, signed the wall, got briefed, got wet as the 10% chance of rain gained a zero, had a walk of the route then met my key support crew for dinner. After a nights sleep in a room far nicer than this seasons staple diet of Travelodges it was race morning. Having wandered around Harrods the afternoon I had some posh yoghurt for breakfast. Eat like a champion, race like like a ...<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiQ3iJ5YZv2COehbgUnFh1YsFpiIV5MxdE12p5cjr5x-3lRi-vrSqzAhQBgsIvDanE5l-60qaicd0lzG680idaOdvOPtlKE-BA2M4XmnPF9ZetpAqD4sUzNcllJe7unLg8aEMC-fl9JUc/s1600/IMG_20130910_142444_292.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiQ3iJ5YZv2COehbgUnFh1YsFpiIV5MxdE12p5cjr5x-3lRi-vrSqzAhQBgsIvDanE5l-60qaicd0lzG680idaOdvOPtlKE-BA2M4XmnPF9ZetpAqD4sUzNcllJe7unLg8aEMC-fl9JUc/s320/IMG_20130910_142444_292.jpg" /></a></div><br />
A gloomy cool walk through Hyde Park and I rocked up for check in. They were inspecting wetsuits so I had to get that out, and then I had to drop my trousers do the trisuit could be inspected. Then it was into T1. To leave a lone pair of trainers. A little odd, it felt like I'd forgotten something. After a few dry runs of transition I headed off for a coffee, appeased The Fear's partner in crime and awaited the support contingent. Faith and James turned up, followed by mum and dad. Now I just had to kill an hour. After a lifetimes wait I suited up and then everything happened at warp speed. Into the holding pen, onto the pontoon, sit on the edge. Water is cool, but not cold. 2 minutes. 30 seconds. "Athletes enter the water". 3... 2... 1... Honk.<br />
<br />
The pontoon start was odd in that there is no mêlée at first, that comes later. 50m in and I move from head up to proper stroke as I get comfortable with the water. 200m in and I start thinking of the fight for the first turn buoy. Sighting every stroke scanning for clear water. I'm round. Next turn. Getting tighter, a little tussle, I feel my legs getting pushed under on the way out. Power kick and I'm clear. Third turn and it is a brawl. Some muppet doing breaststroke. At a world champs. Long straight, into the sun. I plough on. In a nice spot, in the murk of The Serpentine it feels like I'm on my own. I overtake a blue hat. Fourth turn and I'm clearly not on my own. Fifth turn and some more argy bargy. Into the swim funnel now. Last buoys and I'm looking down for the ramp. My fingers scrape something. I'm up and running.<br />
<br />
Feeling for my zip cord. Mind goes blank. How do you remove a wetsuit? Velcro. Zip left shoulder. Right arm. Left arm. Zip cord gets stuck in the arm. Round my waist and 100m has been and gone; I'm at my shoes. Push suit down. Step left. Right. Left. Right and I'm out. Shoes on. Cap off. Goggles off. Glasses on. Best get running Jibby. I hear Faith, but I don't hear the time she calls. Over the mat.<br />
<br />
I spy a GBR suit and a name I recognise. That's him overtaken. He keeps beating me in qualifying so I'm buoyed by this, which helps as my legs feel empty. Turn down the hill, turn again onto the long back straight. Man this feels a long way. I get left for dust by a couple of super fast runners. Stomach hurts now. Oh no. Some words of encouragement and I make the bridge. I'm almost on lap 2. I hear a call from my supporters in the stands. Through transition. I hear Faith's call, but not the time again. Oh well, my legs are coming back and I try to find the limit of my pain threshold. Balancing stomach hurting effort, with a stroll through the park. I'm taking people now. Probably from a later wave. But making progress. Make the bridge. Turn for the carpet. I go left. Too left and off the carpeted tarmac onto carpeted sand. Back right. Make the u turn and I'm on the final straight. Carpeted sand again. Careful sprint now Jibbs, don't stack it now for God's sake man. Clock showing 10:38:xx. Cool, 38-39 minutes. I'm over. I've finished a world's!<br />
<br />
The finish area was kind of an anti climax. Racing without a watch I had no idea of my time. I get my medal and stumble out of the finish area and go in search of people. I spot my hoodie and find Faith. She tries to track the others down, as I get cold I head into the expo marquee and chat with coach. Then get word the supports are out now. After some photos I get my phone, and find my splits on Facebook. Nice. I'm content with those.<br />
<br />
Swim: 16m29 (37/51)<br />
T1: 1m12 (32/51)<br />
Run: 21m24 (43/51)<br />
Total: 39m05 (42nd / 51)<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhdecIrZM2nZBDr92tkK8bs3j9dW4rR7bs1I7CBdIrQiOK8nodAkaxnCFOd9McPFd8ahnshXUw7lsN6YSqhKBOeKSKEos3MARLt1gKt0GUBWZZU1ULul5DG6swUCdwBdwfvT_7BM4xxVI/s1600/IMG_20130911_111324_688.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhdecIrZM2nZBDr92tkK8bs3j9dW4rR7bs1I7CBdIrQiOK8nodAkaxnCFOd9McPFd8ahnshXUw7lsN6YSqhKBOeKSKEos3MARLt1gKt0GUBWZZU1ULul5DG6swUCdwBdwfvT_7BM4xxVI/s320/IMG_20130911_111324_688.jpg" /></a>Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-28813052090897929412013-06-19T20:56:00.001+01:002013-06-19T20:57:38.890+01:00European Championships. A hot day out.I managed to pick up a last minute spot for this race, having posted a good enough time last July, and stirring up a little trouble I managed to get a roll down spot minutes before the entry cut off. I was getting to wear my GB trisuit again and racing in the Olympic distance race.<br />
<br />
Arriving in the resort almost a week early gave me what I hoped would be plenty of time to get used to the heat. By race day I had stopped sweating profusely in the heat, so this was achieved. Plenty of morning sea swims and I was used to the non wetsuit open water. Walking around the town I saw just how evil the hill on the run would be. It was horrible walking it. A trip to the castle showed just how far 1500m is on a 1 lap course. The day before the race was a stress filled day, with registration, briefings, riding to hotel, and racking. My racking spot was horrific. The bikes were 60cm apart, on one side, so really 30cm apart, with a box to fit in the gap. Needless to say my bike didn’t fit, so my anxiety levels rose, how would I get my bike out without knocking my shoes off?<br />
<br />
Checked into a nice noisy hotel I got some sleep. We headed over for final checks, the GB managers negotiated moving some bikes, now I had some space. Then it was time to get ready. Faith and I headed into the water for a warm up as the first wave went off. They all dived in. We looked at each other in horror, having been told explicitly we wouldn’t be diving by the team manager in our briefing. Having settled my mind in the warm up we hear on exiting that the rest of the waves wouldn’t be diving. Phew. The women’s wave was next off and I watched them all run out on to the pontoon. The call for us to wait in the holding area was given and we formed up in a line on the ramp. The women got in the water and were off. We were waved onto the pontoon and walked/jogged to the line. I gave my goggles a last dip and we were put into start boxes. We were reminded that we had to pass each buoy to the left and then instructed to get in the water with a minute to go. I cling onto the rope. As the women approached the first mark we hear “on your marks”<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6vh09t6ITz_V_vtrm_AZZmcQwV0AtR4egPA9KRIGanthNHUNHKWP1Ju0CxrJUEnwVmj0bd3onx7CwZkb2C8SfK-TqF17DeHkpLV65xzcH_koZFh4PUXxBNQ9DiEkKMNGDWcWYMzWbQP0/s1600/IMG_20130612_140746_489.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6vh09t6ITz_V_vtrm_AZZmcQwV0AtR4egPA9KRIGanthNHUNHKWP1Ju0CxrJUEnwVmj0bd3onx7CwZkb2C8SfK-TqF17DeHkpLV65xzcH_koZFh4PUXxBNQ9DiEkKMNGDWcWYMzWbQP0/s640/IMG_20130612_140746_489.jpg" /></a><br />
Swim Course - Anticlockwise from pontoon around yellow buoys and back to the beach<br />
<br />
<b>Swim</b><br />
The horn sounds and the water boils. In a split second choice I decide to pace this rather than fight the first 100m. A pack forms to my right side, the pack to the left forms separately. I try to stay near the front, but the guys are pushing and there is no way I can hold this pace. The first mark comes and I’m 20m back. People are tapping my feet so I figure I’m heading a pack. I spot a couple of stragglers between the packs and try to bridge for some feet to follow. The second mark comes and I roll turn. The bashing I get taking such a tight line confirms the pack behind me. As I look down the diver on the seabed looking back startles me. A glance at my Garmin puts me halfway in about 12:45. The third mark comes and I don’t roll turn, a few sights and I’m on track. The guy on my feet makes a break on the inside. I follow for a bit then he veers left and I opt to go it alone. I’m passing the slower women now. Mr breakaway corrects and slots in 10m ahead as we near mark 4. How did I lose so much ground? The last 500m now and I start working my stroke. I feel a few stings and I block the thoughts of jellyfish. When I swim properly I pull to the right, so I keep sighting a lot. The shore isn’t getting any closer though. The deep blue starts to fade and the water becomes a murky brown. The jetty finally appears and it is just the final leg into the beach exit. A guy to my left gets up and starts running. I take a few more strokes and my fingers scrape the bottom. I get up and make a break for it. My knees are barely breaking the surface though. Finally I’m onto dry ground and the ramp up to the shower and into T1<br />
<br />
<b>Transition 1</b><br />
Into T1 and I find myself wondering where my bike is for a second. Having made the right split second decision as to my row I run for ages before I reach my bike. I chuck my hat and goggles in the box. Then pause for what feels like an eternity, a rabbit in the headlights. Remembering what needs to be done I get my helmet and sunglasses on and unrack my bike and I’m off, jumping on without incident<br />
<br />
<b>Bike</b><br />
I delay getting my feet in whilst I negotiate the first few corners and get on the log straight. I try to get some speed up, but the block paviers are sapping my efforts and making things a little dicey. I struggle on and finally I can give the ride 100%. Now for the game of leap frog that follows T1. Jostling for a good spot without drafting is tricky. I’m holding 32kmh, but it is a bone shattering ride. A mile or so in and I’m on 31 minutes of race time. Finally I reach the tarmac. My speed jumps to 38kmh. If I can avoid the poorly fixed potholes there is 5km of this. I can’t of course, but I’m doing OK. My legs are feeling heavy so I play with my gears to find the right speed/cadence/comfort combo. 5km in and the dead turn for the run back, I scrub (far too much) speed to make it round in one piece. 7.5km, the tarmac ends and we are back on the paviers so my speed tumbles. 5 bone shaking kilometres until the tarmac. I spot the red flash of Faith’s wheels and wave. Did she see me? Coming to the end of lap 1 I hear a cheer that is more “ Go Jib-bee” than “Go Gee-bee” from Faith’s entourage. Through the timing point and I’m nearly too fast and overcook the corner. As I transition to the tarmac for the second time I spot Faith and manage a cheer. The focussed poker face remains. A slow dead turn and the second run home. I have my first peanut butter Gu. Mmm, why did they have to discontinue these? The pelotons are forming now, isn’t this meant to be non-drafting? A third of the way through lap 3 and someone is dropping some serious f-bombs behind me; “get on the effing right you effing…” As he zooms by on the left his trisuit reveals him to be Fiore of Italy. He is clearly unimpressed by my following the instruction to ride on the left and overtake on the right. Ten seconds later a Brit passes me and confirms what I thought. I was in the right place and that guy was prick. As I come through the lap/finish point for the third time I’m too fast and come with 2” of clipping the foot of a barrier. Too much speed Jibby. Focus you idiot. Onto the straight and the start of lap 4 and I have my second gel. I’m looking at my speedo feeling disappointment and frustration. My speed appears to me to be dropping. Has the wind picked up? Mentally the cracks are forming. The super peloton zooms past now and I find myself scrapping with people that are melting in the heat, trying to stay out of the draft zone. Digging deep each time to make the pass and stay out of the 10m box, or at least be visibly on the offensive to the referees. The turn point comes and the relief of only having 5km left. I make a mental check of my fluid intake. Speed is feeling OK as I make the push. I spot a blue shimano flag and begin getting my feet out. It’s the wrong flag though and I have done it waaay too soon. Finally the dismount line comes into sight.<br />
<br />
<b>Transition 2</b><br />
I’m off and running. Again I have a think about my row. I reach my spot and stop and stare at the racking for what feels like 10 minutes pondering how to put my bike on it. Eventually I put my handlebars over it. Unclip my helmet, but because of my T1 choices sunglasses are over the straps, so they come off, helmet off, then glasses back on. Run shoes on. Hat…! Grab that and I’m off.<br />
<br />
<b>Run</b><br />
Out of transition and straight into aid station 1. They have bottled water not cups. I grab one and have 2 gulps before emptying the rest over me. I soon realise the downside is my feet are now squelching in my shoes. I reach the hill. A nasty 5-10% switchback that levels out but lasts 400m. Thankfully there is a second water station at the top. I grab a bottle and repeat the 2 gulps and pour over myself, filling my hat with water before putting that back on. My right heel is killing me now though. It seems my shoe is trying to amputate my foot. 2km in and the catalogue of ailments is growing; left Achilles, right heel, left toe. Now my quads join the party with shooting pains through my legs. There is no way I can even try to put on a brave smiling face as I pass Faith’s entourage. This is grimace and bare it territory. Through the aid station with my now standard procedure of 2 sips and shower. The GB support is great through this part of the course and the cheers are helping lift me up. Second attempt at the hill is just as painful as my quads cramp up on it. I get a multi-lingual cheer from a (Swiss?) woman. I almost run into the bollard at the timing point, why not put it inside the barrier? Down into the town and I’m begging my legs to behave. Halfway. Second to last go at the hill and it hurts lots. Only once more though! A little jostling for space as we go through the aid station. As I run through Team Faith my legs are screaming, if it wasn’t for all the water I’d poured over myself they might have seen the tears. Last lap. Make it a strong one Jibby. I look at my watch, 8 minutes for a sub 2:15. No way. A sub 2:20 is on the cards though. I try my hardest to up my pace, but my legs don’t want to go anywhere. As I reach the hill I contemplate walking. The GB cheers are too motivating though so I suck up the pain. As I go through the aid station another Brit is running beside me, she chucks her bottle to the left off course (as we were instructed to do), except it narrowly misses a passing couple and the dregs of water appear to shower them. It lifts my mood as I head into the timing point. I try to up the pace giving every last drop of energy I can find. <br />
<br />
I enter the finish straight and it feels like I’m sprinting for the line. I don’t think anyone is behind so I grab a GB flag holding it up as I cross the line. I’m totally spent and just want to collapse in a heap but I’m not allowed. A medal is put around my neck, my chip is removed and I’m ushered out to somewhere I can. I sit on the floor for a bit. I have just finished what feels like the hardest race in my life. I get up take my shoes of, grab an iced water sponge and cool down. As I walk away the looks of other confirm what I feel. I’m a total mess.<br />
<br />
<b>Swim:</b> 26:46<br />
<b>T1:</b> 00:40<br />
<b>Bike:</b> 1:07:11<br />
<b>T2:</b> 00:36<br />
<b>Run:</b> 43:49<br />
<b>Overall:</b> 2:18:52<br />
24/28 in Age Group, 149/256 Males<br />
<br />
I’m uncertain what I feel. I wasn’t last in my age group. It is an Olympic distance PB by over 4.5 minutes, so that is good. I have represented GB in triathlon now, but I’m hungry for more. So Austria next year, hopefully. <br />
Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-10733911753352752052012-07-08T21:16:00.000+01:002012-07-08T21:16:02.867+01:00Thorpe Sprint Series Race 3<b>What</b>: Thorpe Lake Sprint Race 3<br />
<b>Where</b>: Thorpe Lake, Surrey<br />
<b>Organiser</b>: The Tri Project<br />
<b>Course </b><b>details</b>: http://www.thetriproject.co.uk/casestudies/view/thorpe-sprint-southeast-series-2012 <br />
<b>Distance</b>: Swim 750m (Open Water), Cycle 20km (Road), Run 5km (Mostly Trail)<br />
<b>Closed Roads</b>: No<br />
<b>Marshalling</b>: A couple of numpties in kayaks. A few people on the course.<br />
<b>Facilities</b>: Toilets/changing/showers , café. Quagmire to get car stuck in.<br />
<b>Technical</b>: Chip timing. <br />
<b>Freebies</b>: Nothing.<br />
<br />
<br />
A last minute race for me. Was meeting up with Ben and the others post France for a spot of training this weekend. Not sure what state I was going to be in after Run24 last weekend so not convinced about this one. Somehow Faith planted enough of a seed in my mind that I ended up wanting to do it and soon enough I was on the entry list. After a nightmare of a week with work (half of it away from home) I made it back at 8pm on Friday to pack and reassemble my bike after France for a 5am start to get to Thorpe to meet the others, praying I had packed everything.<br />
<br />
After a swim and a bike route recce the day went the BCTTT way. The recce had me questioning how well I’d do as it was a little lumpy. Maybe I sandbag a little too much these days, but when the road goes uphill I tend to struggle. The goal was to swim about 12 minutes, bike around 38-40 and then aim for the 21-22 minute mark on the run (depending on course length). The goal was to make it onto the run before Faith overtook me. With a 10 minute headstart I figured it should be just about possible.<br />
<br />
Driving to the lake it was obvious plans would need to change. After a lot of rain overnight there was a lot of standing water on the roads. Maybe I’ll need to be more conservative on the bike. Arriving at the venue cars were starting to get stuck in the car park. Why did I have to go and forget my trail shoes? Maybe I’ll need to be more conservative on the run too…<br />
<br />
After racking The Fear visited and I started questioning why I was doing this. How do I get talked into these things? After a mini cluster losing Tarka who had my wetsuit I was ready for the plunge. Jumped in, warmed up, then took a position near the front on the inside line. 5-4-3-2-1-Whistle<br />
I mashed the water to start with to try and get clear. Think I held my own then eased into a steady stroke. After about 200m a guy just appeared from my blind (left) side and next I know my left cheek hurts as his heel smacks me hard in the face. Goggle squished in but not knocked off or leaking, but my face hurt. The red mist came, unfortunately instead of channelling it into speeding up and getting clear my mind wandered onto revenge. Could I get up and pull his zip? I soon snapped out of it and returned to swimming, albeit a little slower. Round the turn buoys and onto the final straight. Drifted off a little and found myself snaking. Regained composure and then picked up the effort to the exit. Annoyed at being a little slow. 13m05s on my watch at the exit. 13m21s official with the little run to the mat.<br />
<br />
Into T1 and I obviously haven’t done enough OW events recently. Struggled to find my zip. WTF, I’m normally good at that. Argh. Then I ran looking for my bike as I got my arms out. Then thought I’d run too far so turned around and looked back for my bike. Couldn’t see it. I was stood next to it. More wasted time. Got the rest of the wetsuit off. Helmet on, shoes on, bike out. Reached the mount line, moved left went to put my leg over and noticed the chain was off. Grrr. Reach under, chain on, mount. More wasted time. Official T1, 1m20s.<br />
<br />
Up the ramp, out onto the road and off on the bike. Just tried to settle in on the first bit, was starting to catch guys in front, and then there was the roundabout. I corner like crap though and lost about 20m by the time I’d exited. Need to fix that. Started reeling them back and I had made ground up before the left turn. Started playing leap frog with a guy on this run. This pretty much continued through to the traffic lights. About 4 guys in front were slowing up for the red light and starting to dismount. I saw a car coming from the other side and decided to play it cool, slow down but stay clipped in, sure enough green light! Onto the downhill, big ring, grind away, 4 places made up. Then came the uphill bit, I was actually holding my own, not getting overtaken and even opening up/closing down gaps! 7.5k in and the first guys were heading back. I didn’t think to count them at this point. Or look to see how far back I was. Turns out I was only about 5 mins down on the leaders. I just stuck my head down, in the drops and rode until my lungs hurt. Remembered to have a swig of drink, then around the roundabout for the run back. Now I could see everyone else behind coming up. I was holding a reasonable place by the looks of it. A little unusual. The amount of cheating feckers drafting was slightly annoying, groups of 5-6 riders isn’t an accident. Saw the first female and starting keeping an eye out for Faith. Uphill into the lights and just as I spot her hear ‘Go Jibby’ returned the encouragement before negotiating the red light. Mr Frog was ahead on the outside and stopping, then just as I go into the neutral zone the light changes. Having not unclipped I let out a huge scream as I tried to get the bike moving again and through the lights. Lost a place in the process but never saw Mr Frog until the finish. Riding nicely I was knocking out 38+km/h. It was comfortably uncomfortable and I was loving the fact. Final turn into the drive down to the lake and the marshal shouts I’m in 12th. S***, I never ride that good. At that point I decided not to waste my lead playing with a shoes off dismount. Official bike 36m26s.<br />
<br />
Into T2 and let the cluster begin. Almost missed my racking point. Helmet & glasses off. Shoes off. Right sock on. Right sock isn’t going on. Doing too well to lose lots of time in T2. F*** this, abandon the socks idea and I’ll suck up the pain from any blisters. Shoes on. Shoes don’t like wet feet either. Crap, eventually on and run out of T2. 1m12s apparently. Felt a whole lot longer.<br />
<br />
Out onto the run and within 20m I wished I had my trail shoes. Lots of puddles and wet mud. There was a guy not far behind and didn’t want to get caught so pushed on hard. 4m16 for the first k. Maybe too hard. I got over my bike>run spurt and settled in at 4m40/km pace for the next couple of k. Got passed once, then on the dogleg I saw the fast guys heading my way, counted them through, then spotted a woman. WTF? By the turn I had counted 13 guys and a woman. Just had to hold this… Lifted my pace and did a 4m20 Then back onto the tarmac. If I’d known how far it was I would have kicked earlier. I left it a little late to give everything I had. Crossed the line after a 21m39 5k then did my current trick of collapsing. Everything left on the course again.<br />
<br />
Swim 00:13:21<br />
T1 00:01:20<br />
Cycle 00:36:26<br />
T2 00:01:12<br />
Run 00:21:39<br />
Total time 1h14:01, but have 4s taken off for the traffic lights, so really 1h13m57s. 18th Overall, 15th male, and 8th in Under 30s. Glad I was talked into doing it, it has restored my passion for racing tri, and reaffirmed the fact I want to go short and fast for a bit once Barcelona is out the way. I think it might be in me now. It has also given me the boost I need to convince myself I can get in the time needed in the ETU qualifier, if not a placing.<br />
<br />
Learning Points:<br />
1. I need to channel the Red Mist constructively in future during swim fights.<br />
2. My OW transitions are shocking. Need to improve that.<br />
3. Check my bike is in the proper gear before heading to the swim. Complacency.<br />
4. I can hold my own on the bike and I need to have more faith in myself.<br />
5. I can’t corner and need to find a way to get my confidence back.<br />
6. I can run 5K without socks and not blister too badly. Maybe tape my feet for Bedford.<br />
7. My transitions need practice. Too slow in both of them<br />
8. Should have memorised/scouted the run course to know when to kick for the finish.<br />Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com1tag:blogger.com,1999:blog-3411013928326473974.post-55638222611468618812012-05-20T20:31:00.000+01:002012-05-20T20:31:26.210+01:00Bedford Sprint Series Race 2<b>What</b>: Bedford Autumn Sprint<br />
<b>Where</b>: Bedford, Bedfordshire, UK<br />
Organiser: Galeforce Events<br />
<b>Course details</b>: http://www.galeforce-events.com/<br />
<b>Distance</b>: Swim 400m (Pool), Cycle 25km (Road), Run 5km (Tarmac path around park)<br />
<b>Closed Roads</b>: No<br />
<b>Marshalling</b>: Marshals at every major turn and junction. Sign-posts at every turn.<br />
<b>Facilities</b>: Toilets/changing/showers in leisure centre, lockers, café, warm up swim area, tri shop, massage (not free)<br />
<b>Technical</b>: Chip timing. Start from timing mat. Mats at bike out/in, finish<br />
<b>Freebies</b>: Fleece, Chocolate bars, juice box, and water at finish<br />
<br />
So, the do I don’t I race dilemma. After Swashbuckler my mojo was gone. I hurt, I left everything on the course, but I left it in the wrong places and there was a nagging feeling of “could do better”. Looking at my race calendar the only chance I have to race Bedford this year was Race 2, and I do really like this race. But my feet were a mess. I put the question to the BCTTT and in a moment of madness they suggested I didn’t race (really guys?). Of course, ignoring what was justifiably sensible advice on Thursday afternoon with just a couple of hours to get ready I entered. I would miss racing more than a DNF would frustrate me.<br />
<br />
After a tough 100 minute turbo in the heat chamber on Friday I arrived home, then got up early and made my pilgrimage to Bridgtown. After a few hours up there I returned with a new bike, and more importantly some tweaks to my road bike position and some new bling tri shoes, throwing sense out the window I’d be racing with a new position and new shoes. <br />
<br />
Having got up at a nice leisurely time I arrived, got my number, got racked then sat about for a bit. At one point I saw the BTF ref removing a helium filled balloon from transition. The guy claimed he’d been to on a triathlon site to use one. Quality. Then I set about dealing with my feet. My blisters still looked pretty messy as I had managed to keep them intact. So I covered them up with a plaster then put a few wraps of ZnO tape around each foot to keep the plasters in place. The idea being it would stop them falling off, and also mean my socks couldn’t rub. Then I went and sat poolside in the warm and waited for the swim start for the fish. Dad arrived and I handed my dry kit to him then had a warm up, stood in line then it was go time.<br />
<br />
There was a new start system this time around, step off a timing mat into the water. It got me a little flustered to be honest, I new the time had started but I wasn’t swimming. Then I hit “lap” not “start” on the Garmin so missed the first length(s?) after a few length I caught the guy in front, which provided a slight respite to clear my leaking right goggle. Then I was caught with 2 lengths to go. Great, a little draft for the final 66m to make things easier. Out the water, and on to T1. Garmin made it 6:02, official result shows it as 6:44, but that also includes a 20m run into T1.<br />
T1 went OK. Decided to stick my windguard vest on as it felt nippy. Wise choice I think, except it was a little clingy. Helmet, glasses, socks on properly this time! New shoes, and off!. Avoided the huge puddle at the mount line and then out on the bike. <br />
<br />
Could hear the rear brake rubbing, but it centred at the first roundabout when I had to brake. Start of the bike felt tough. Supposedly it was a crosswind, but it felt like more of a headwind. Having managed the gradual rise over the first mile I then found my pace and started taking scalps as I headed out to the loop. A couple to TT tricksters sped past, but I was slowly picking the easy prey off. Made it up the first hills in the saddle, then onto the nice downhills. Took a guy on a Cervelo with flashy Zipps on one of the inclines. Result! Then powered back. The ride felt great, actually really comfy again, and my peddle stroke was nice and smooth. The tweaks Mike made were paying off. Loved the ride back, hit 60 km/h on the long down section, picked a few more people off before arriving back into T2.<br />
<br />
T2 was ok, bit slow as I did a mental check before leaving, and a moment of indecision about whether to wear sunnies or not. <br />
Out of T2 and onto the run, and I felt slow. I was running strong though, I latched onto a guy who I thought was running well, and stayed with him for the first lap. Turns out I was running well. Through the first km in 4:04, hmm, this is parkrun pace… second km in 4:06, going well. Lost my pacer as he broke off for the finish. Kept my stride and plucked another 4:04. Getting tough now, but I was picking people off. Through the 4th in 4:08, the slight rise was killing my legs. Now I was on the home downhill though, looked at my watch and knowing the course is short knew a sub 20 was on the cards. Lifted my pace, lungs were burning now, eventually the finish line came. 3:03 for the final 800m according to the Garmin.<br />
<br />
Official results: (PB Result)<br />
Swim: 6m44 (7m10)<br />
T1: 1m49 (1m08)<br />
Bike: 48m03 (44m55)<br />
T2: 1m22 (1m14)<br />
Run 19m11 (20m32)<br />
Total 1h17m11 (1h15m01)<br />
Came 32nd out of 193 finishers, and 3rd in age group.<br />
<br />
Really pleased with that. It’s 2:10 more than my PB for the course, but I don’t think that tells the whole story. Looking at the results there were 3 guys ahead of me also in my PB race, and they were between 1 and 4 minutes slower today. I faired better in the rankings too. The bike was windier, and that is where I lost out most. I took 1m21 off my run, and I’m really pleased with that, swim turns out to be a little quicker, but then I had a strapped/recently sprained ankle last time around that stopped me swimming properly. Transitions were slower, but the weather wasn’t as nice and that probably accounts for 20-30s of the wasted time. I was consistent today though, I have undone the demons from last week.<br />
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<br />Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-41962431600880108592012-05-14T21:18:00.002+01:002012-05-14T21:18:50.765+01:00Swashbuckler - how not to race<b>Where</b>: Buckler's hard, Beaulieu<br />
<b>When</b>: 13/05/12<br />
<b>Organiser</b>: Race New Forest<br />
<b>Course </b><b>details</b>: Swim in a Beaulieu River. 2 loop rolling bike, Lumpy run.<br />
<b>Distance(s): </b>750m swim, 80km Bike, 23km run<br />
<b>Marshalling</b>: Quite a few marshals<br />
<b>Facilities</b>: Toilets, free entry to Buckler’s hard <br />
<b>Technical</b>: Chip timing<br />
<b>Freebies</b>: Tech Polo Shirt, Cake buffet, Medal<br />
<br />
Swashbuckler was to be one of my main races of the year. I’ve wanted to do it for a couple of years, but it has always conflicted. This year my calendar was free, so there was no way I was missing it. In tempting other BCTTT’rs into it I offered space on my living room floor to any would be Swashbuckler. A couple of weeks ago SoS decided to take the offer. Having had a hectic week at work, an untidy flat, and a number of unfinished DIY projects the build-up wasn’t exactly stress free!<br />
<br />
For something that was to be an A- race my training wasn’t exactly brilliant either. Having screwed my wrist up doing 24HrTT in Feb I managed to use my bike for a grand total of 7 road rides and 7 turbo sessions in the past 3 months. Not the smashing the bike course every other week I had planned. My running stats aren’t much better either; 22 hours in the last 3 months. I was going into this pretty under trained. To compound matter the physiology study I am taking part in involved a VO2 max test on Friday afternoon, followed by 1 hour of riding at 60% VO2 Peak power without fluid ingestion. I wouldn’t recommend it as a pre race strategy, I wasn’t sure if my quads would recover in time.<br />
<br />
Having welcomed SoS into my freshly cleaned flat on Saturday we headed off for some fast food lunch whilst waiting for Ris to get into the station, then we headed out to Buckler’s hard to register, taking the long route so I could show off the wonderful New Forest route. Having arrived we registered and I manged to pick up some Clif Shot Bloks at the race stall (my nutrition strategy that is proving to be another online shopping nightmare), I figured I ought to be able to survive on 3 packs. We ventured down to the water front where Tritans came down and said high, with his carb loading beverage in hand and pointed out the swim route to us. Then we had the briefing where we were told there would be swim, it would be short, if we didn’t want prizes we could wear booties, or wuss out and not swim. No way I’m paying £100 for a training session, Hill Head was cold but bearable the week before so I was swimming. Then the 3 of us headed back to my still sparking flat to cut the freshly baked coffee and walnut cake and I put on a pot of Colombian Oporapa for an extra caffeine hit. Bopo joined us, we talked triathlon for a while, then he left with Ris and SoS and I sorted dinner. Upholding BCTTT traditions it had to be fish and chips, but I don’t like any of the local chippies, so I’d bought some nice fillets of haddock. SoS and I headed off to get some chips though, we venture into the chippie and I say “how many chips do you like? Is sharing a large portion going to be enough?” I got a strange look. The question was soon understood when SoS could barely lift the wrapped portion off the counter. We headed back, I cooked the fish, we ate, then about 2130 I decided I’d better my kit together for the race. Queue clusterdom. I couldn’t find my long fingered gloves for love nor money. I gave up and resigned myself to the fact I’d be racing in mitts, I still needed to shower and shave.<br />
<br />
Eventually I went to bed, after 4.5 hours sleep I awoke to my alarm at 0315. Urgh. Bagels for brekkie, coffee, OJ. Pack car. Drive to Bucklers Hard. Start getting everything together then head into transition. Hear that the swim is being shortened to 750m in the briefing. Hmm I can cope with that Pick the outer row of racking, head halfway up to a clear bit (not a far to run in cleats that way) and set up. SoS sets up next to me, cue jokes about picking the wrong bike, then Ris appear opposite and sets up, spot Bopo mulling around. Get everything sorted, make sure I am at minimal obtainable weight then faff in transition until I hear someone shouting they are closing transition for the first waves. F***! I’m still in my tracksuit. Cue a panicked wetsuit donning. Then I run down the slope to the waterfront, where the swim brief had just finished and people were getting in the water. Only problem was I didn’t arrive on my feet. I managed to slide the last 4-5m on my a*** just as everyone was turning around, there were a few “ooo”s and “ahh”s as I picked myself up and very nearly face planted into the river, making into the water with just enough time to get my face wet before the klaxon went.<br />
My swim was utter sh**e. It was more of a fight. I was in the wrong place on the line, stuck behind slow people in the middle of the pack. I tried for clear water, but either I wasn’t swimming straight or other people weren’t as I kept having collisions, one guy got so over my feet he was grabbing my ass with each catch, so I tried some white water, connected with a rib and that was the last I felt of him. At one point someone smacked my ankle so hard I feared it would be sprained again. After 11m24s I made it out of the water. Disappointed with my performance though. I could have swum so much better. http://connect.garmin.com/activity/177694279<br />
<br />
Then T1, a long run up the hill. I seemed to be flying up the hill passing lots of people. Starting stripping my wetsuit on the way up and the top half was off before I entered T1. The Garmin says it was a 320m run ascending 20m, not inconsiderable. Then I faffed and p****d away all the gain. Couldn’t feel my feet or hands, so couldn’t get my wetsuit off properly, sat on one of my towels and dried my arms off with another, removed the suit, stood up, tried to put my socks on (should have done it sat down!) failed to get them on properly. Shoes on, Belgian booties on top, then tried to get my gloves on, failed again as my hands were still wet. At some point I spotted Tritans and hurled some abuse appropriate to his bottling out of the swim. Then as the first of the next wave arrived I left for the bike. 6m30s for T1. Shocking.<br />
<br />
I think that contributed to what I did next. I’d worked out I could ride the route in 2h30 on a calm day. So I’d aim for a 2h45 to save myself for the run. Through the red mist though I went out hard. I was talking scalps that had got one up on me in T1. There was a problem though, I realised at the first of the inclines as I tried to stand for a kick up the slope. My feet were completely numb, not just my toes, my whole feet. My fingers were also numb, which didn’t make changing gear particularly easy. The thermometer was fluctuating between 2 and 3°C, it was cold! As I was descending into Ipley Cross there was a startled horse galloping along by the road, not sure what to do I road down the far right hoping it wouldn’t cut across me. I made it over the b****** cattle grid in one piece, then onto the hill that normally catches me out. Drop down early! So I did, my front mech moved, but the chain didn’t at first, not until it had bent the mech. So at the top I had fun getting back into the big ring, where it was now rubbing the inside of the mech the whole time. I ploughed on then got past the cheating feckers riding 2 abreast. Onto the A35 where the pelotons started coming through. Leaving Ashurst I caught one, not wanting to draft I went for the overtake up the bridge, managed it, the chain went over the top onto the cranks, while I was on the outside, once the peloton passed I pulled in, got the chain on, bent the mech back into shape then tried to get my place back. Passed the hour mark just as I went through 20 miles, and realised how badly my nutrition was going, I hadn’t drunk, I hadn’t eaten. Nearly at Balmer Lawn, once I get on the quiet road I’d pig out I told myself. Except I didn’t I had a Shot, a drink and made the most of the smooth tarmac. I passed an ambulance blue lighting it to fetch a guy by the cattle grid who was apparently hypothermic. Then I picked up a real cheating fecker. It’s one thing to draft someone in a race, it is something quite different to try and have a chat going up one of the hills. Knowing the course I saved myself, and in a Schleck/Contador moment attacked and dropped him. Through the first lap then another peloton in front of me. Up the hill near Ipley, with a rather daring photographer in the middle of the road, hopefully a nice shot. I wasn’t going to let the course get the better of me and I was nailing it. My tough hill passed fine this time and I was back down on the A35, nice fast run this time. Legs were tiring though. I was being chicked by an RAF tri woman. I picked myself up and held on (draft legal distance back) until just before the turn at Lyndhurst when I put a spurt in and unchecked myself. Onto the nice section to Beaulieu Road Station, nice quick descent past Matley wood and retook a couple of Bedford Harriers on the corner. I Realised I was heading towards nutrition fail and tried to chew a few more shots, and more importantly drink. Went through Ipley cross for the third time and onto the straight run home. I tried to force fluids down here and backed off a touch, saving myself for the hill back to Buckler’s Hard, it has a bit of a sting to it. Made it home and spied Bopo with the camera. 2h34m11s for 79.4km. A damn good ride at consistent pacing, estimate is 211W average for the ride. A serious nutrition fail though. 700mls of fluid, and 5 shot blocks (should be 6/hour!) http://connect.garmin.com/activity/177694288<br />
Looking at the Garmin T2 wasn’t as bad as it felt. 2m7s. Problem was I couldn’t feel my feet still, they were numb from the ankles. Made getting shoes on hard. As a result I didn’t feel the fact my socks weren’t on properly.<br />
<br />
Out onto the run and Bopo was there cheering me on. I was hurting though. I’d come in from the bike 10 minutes ahead of schedule with two lumps of frozen jelly on my feet. The run hurt. No two ways about it. Every foot strike result in a painful jarring right up my tibia. Probably as a result of the fact I couldn’t sense my foot striking. The fact I was doing 4:30/km might not have been helping matters. About 4k in I regained the feeling in my feet with a vengeance. I could feel a blister forming on my insteps. The run was just one long blurry pain train. The camber was messing with my calves and hips, I was alternating sides of the road, doing 200m on each, or just running down the middle. I didn’t drink on first lap (idiot!). The trail section came around and I loved it. There is a noticeable lift in my pace as I found my element. Then I passed the ice cream hut into Bucklers Hard and there was this huge white flappy thing with black writing all over it. Bopo had put up the club colours. Top man. That gave me a lift. As did seeing the man himself stood camera in hand. I made it up the hill and took a cup of energy drink and water, energy down the hatch, water over my head. My feet were in a mess, I was considering stopping and attempting to fix them, but thought better of it. This second lap was going to be tough. I just needed to survive to the trail section. That was my focus. The wheels fell off at 16km, the hill just before the aid station. It destroyed me. I took energy and water at the aid station, except drank them both this time, and walked a little longer. Then the walk/running started. My legs were a mess, everything hurt from my feet to my hips. Save it for the trail. 4:45 slipped out of my grasp, 4:50? I made it to the trail and got a mental lift again, my speed crept up and I just kept telling myself to power on. I rounded the corner, saw Bopo and went for the line. Someone sprinted past, I tried to follow but the tank was empty. Crossed the line in 4:31:51 on my watch after a 1h57m20s 22.4km run. Official results have me 5s slower. http://connect.garmin.com/activity/177694305<br />
<br />
Then I collapsed after 5m from the line. I was destroyed. I could see Bopo stood at one side of the pen, but had no energy to move. I crawled over eventually and took my shoes off to see the mess. My god it was ugly. A blister bigger than a Compeed on my right instep and a smaller one on my left. Basically this was a catalogue of how not to do an A- race. I completely screwed up hydration/nutrition, I was late to the start, I mentally gave up on the run. I feel happier today, but there is still a niggling “could have done better” thought in my mind. It was great having the BCTTT there in full support, great cheering people on. The weather came good and it was a fun day out all in all! <br />Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-28608272469967303282012-04-16T21:50:00.000+01:002012-05-14T21:50:57.442+01:00Ringwood Triathlon Spring '12<b>Where</b>: Ringwood Leisure Centre, Ringwood<br />
<b>When</b>: Sunday 15th April<br />
<b>Organiser</b>: www.resultstriathlon.co.uk<br />
<b>Distance(s)</b>: 600m/45km/9.2km<br />
<b>Course details</b>: Pool swim, 1 lap bike course, figure 8 run course (tarmac)<br />
<b>Marshalling</b>: Plenty where required, and some woman in a pink hoodie<br />
<b>Facilities</b>: Leisure centre, car parking, food van<br />
<b>Freebies</b>: Technical tee<br />
<br />
<br />
The run up to this race was not my OCD prepared self. I was overtrained and fatigued by Wednesday, not even managing 8 minute miles on my evening run, and it took some serious self-control to not do Parkrun on Saturday morning. Allied with the fact I can’t eat fish for 2 weeks before my annual heavy metal test, so my pre-race meal had to be changed from fish and chips. Thought I’d try Jerk chicken and sweet potato French fries. Except I didn’t have any Jerk seasoning, so I made my own. Turns out I put a tad too much chilli powder in out. A little more spicy than planned! I’d also left getting my gear ready until after dinner. All was going well, except I couldn’t find my race bike computer. I was sure it was on one of the bookcases I’d moved during the day. So I spent an hour turning the flat upside trying to find it. After I gave up I went to get my transition bag. Turns out it was in the bottom of it from the last race of 2011. D’oh! Eventually I went to bed, having changed my alarm 3 times.<br />
<br />
Morning came and was all going pretty well, fed, watered, car packed and set off on schedule. Then I stopped paying attention and stayed on the Millbrook road passed the turning for the M271. No worries I thought, I’ll just carry on and get on at a different junction. Possibly the longest detour ever, it would have been quicker to go back. I arrived to find some woman in a pink hoodie directing traffic, eventually she recognised me ;-) Managed to make it in time though. It was fecking freezing though, registered and made it back to the car to sort my kit out. Sat in the car sorting my numbers out then got the bike ready. Mark (M005) popped over and said hi, then asked about extra layers. Yep I was going to put them on, it might be a good idea to go home and get them. Then I headed off to rack my kit. By the time I’d made it to transition I’d lost the feeling in my fingers. Not good. The thermometer on the bike computer was steadily dropping towards 2°C. I was going to get soaking wet then go for a bike ride in this. Sanity check? I laid my kit, happy I had everything ready, and then headed back to the car to warm up again. Bumped into Ade and said hi, then found my way into the leisure centre. Watched Mark exit and out onto the bike, then did the same for Ade before standing around warming up. Had a little chat with a woman who I had run behind for most of the September version.<br />
<br />
Made it poolside to find I was sharing a lane with a guy that had been in my lane the April before, so we had a chat about Ironman’s again, this time what they were like. The moment came and we were off. I was number 2 in the lane, so set off and tried to catch the feet of the guy in front to make life a little easier. Went through 100m in 1:24, 200m in 2:58 (why can’t I swim like that at Masters?) then lost track of times. Took the lead for 100m then had to drop back. Then the float and it was 24 lengths done. Out the water and lap the Garmin, 9m32. That puts me bang on with my optimistic 9:30 prediction, and 2s better than last year.<br />
<br />
T1 was a bit of a farce. Mostly because of my planned attempt to dress for an artic expedition. Mark was just coming in off the bike so shouted some pleasantries, well I think they were. Cycle jersey went on eventually, long sleeves and wet arms don’t like each other. Socks just weren’t happening; too many stones and towel wasn’t drying feet, so abandoned that idea. Bike shoes on, then get the Belgian booties on (comedy 1 legged standing). Number, helmet, glasses, long fingered gloves. After what felt like 5 minutes I was ready to head out for the bike, through a now empty transition. Turns out it was on 2m31, still 23s slower than last year.<br />
<br />
Out on the bike and I was absolutely flying. The roads were empty, and I knew there was a tail wind, but I was averaging over 34 kph during the first 5k. Uneventful first 10k down to Burton, then the turn east. It was sheltered to start, but the effect of the wind was noticeable. I saw someone ahead and the chase was on. Turns out it was the nice lady I’d spoken to earlier, who’d paced me last time. Up a little hill into Bransgore then what should have been a lovely downhill through the open plains of the New Forest and up into Burley. Thing was, the open plains allowed the full effect of the nasty cross/headwind. I was going down that nice slope at the speeds I’d been doing on the flat earlier. Grrr. Into Burley and I had to slow for some 4x4 owner out getting a paper or something. A bit of rolling countryside and in a nasty gust leaves got blown onto the road. Somehow my wheel picked one up and jammed it between my brakes and the rim. At first I thought I’d blown a tyre, but then realised for the amount of noise the tyres hadn’t deflated. I tried to carry on but it was far too annoying. No way I was going to put my fingers near a moving wheel so I had to stop at the crest of a hill to clear it. That done an I was on to a nice downhill to the A35 before the turn up through Bolderwood, and the hilly. Realised my legs were wrecked on the hills as I got chicked. Then out onto the plains into the wind again for a bit, then a turn west and the wind was more of a cross tail and I could hold a little more speed. Except now the Wiggle riders were causing havoc. Riding 2/3 abreast on single track roads with no respect for oncoming riders. Then one idiot taking a drink and weaving from one shoulder of the road to another. Back into the trees and the uber fats guys from the last wave were coming through now. One Navy guy wanted the whole road to overtake, forcing me to use to crappy road surface at the side. Still managed to average 37 kph for the penultimate 5k. Last 5k and overtook someone getting his feet out, nearly missed the right turn in the process. Some encouragement from Cheryl as I came in and bike done in 1h29m52, 1m11 slower than last year, but that hides the fact there was an average headwind this time, and my estimated power was actually up by 10% this year at 263W<br />
<br />
T2 was the opposite farce. Taking my Artic kit off and getting socks then run shoes on. Apparently it took me 1m45, only a second slower than last year. Out onto the run.<br />
Other than avoiding all the Wiggle riders pretty uneventful. No jelly legs at first, but about a mile in my calves felt all wobbly. Never had that before. I got chicked once, but got the woman that had chicked me on the bike back. A couple of guys passed me towards the end, but I had pulled about 10 places back by the time I entered the finally couple of Km. I knew it was a short course so I could see I was on for a 40 minute run, well almost. I picked the pace up and crossed the line in 2:23:58 (official), with a 40m17 run split so 3m03 quicker than last year on the run, for a PB by 1m27s.<br />
<br />
Overall very happy with my performance. Training has been a little poor since the turbo lunacy, so to PB is pretty good. The nice thing was that the bike and run paces were “comfortably uncomfortable” it would be a little rash to actually believe I could hold them for twice that distance. I’m not far of managing it though. If the weather is right. That’s going to stand me in good stead for Swashbuckler in 4 weeks time I hope, a sub 5 isn’t beyond the realms of possibility I think. I need to work on the bike though. I need to correct my lack of hill strength, and I could do with some more run speed. Time to get back on the Sufferfest’s now my hand is good enough to ride. Oh, and start working the hills (or what we have for hills around here) on the bike. <br />Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-45303429149915969712011-12-30T11:05:00.000+00:002011-12-31T16:08:17.650+00:00A year in reviewWith the end of 2011 nearly here perhaps it is time I should reflect on all that I have achieved, and what I've failed at.<br />
<br />
Going into 2011 there was only one thing on my mind. Ironman. Granted that is a big thing to have on your mind. The thing is even though it was at the forefront of most of my decisions I wasn't paying it the respect it deserved. I mean it is only twice the distance of a half right? And that is only a little over double an Olympic? How hard can it be right? Well I got my wake up call in February (http://trijames.blogspot.com/2011/02/time-to-resurrect-this-blog.html) In a rather training light week when I got a cold I went out for a 50+km. A ride from hell where I realised I couldn't blag IM training like I'd done my half. So I set about creating a plan of epic proportions that would see me do one hell of a lot of training over the following weeks and months.<br />
<br />
In February came one of my first races, the MK half marathon (http://trijames.blogspot.com/2011/03/better-week-with-tough-finish.html). Now in my 'oh MK is flat and I'm fitter now' mindset I'd decided this would be PB territory and a good chance to break the 1:40 barrier. Oh that run went horribly wrong. I learnt a lot about pacing though. You learn from your mistakes as the saying goes. I got carried away in the moment at the start, and held that stupid notion for 10K, and like a true idiot, almost broke my 10K PB, with over half the race left. It was a painful lesson I can still remember vividly, walking up the ramps from the underpasses, the tears in my eyes as I walked up the bridge. If you have a pacing plan stick to it, don't let macho bull**** throw you from it at the start of a race.<br />
<br />
The start of April brought the start of the tri season, and I was entered into my first event of the year at Ringwood, the first time the event was being run. All my training was paying off as I managed a 2:25 finish, for an odd distance event, but one that is probably comparable (just short) of an Olympic. I swam well, I biked OK and I ran reasonably well. Training ploughed on and as Easter arrived I took a trip up to Bridgtown Cycles for a bike fit, of course as anyone that has been knows, you often find the bike doesn't fit.<br />
<br />
Having spent nearly 5 hours having every last detail checked, including the placement of washers under the cleat of my right foot to account for a minor leg length discrepancy I left with what Dad later termed 'a clown bike'. Yes the bike was too small, so with the largest stem available and the saddle really high, using loaned handlebars Mike had bought me a little time. A couple of weeks in fact, as the next week a new bike was on order. Ready for me to pick up when I returned a couple of weeks later. In the meantime I had a bike I could ride faster.<br />
<br />
On the clown bike I did the Randonee, effectively an Audax around the Isle of Wight. Wow that was a tough day at the office. There was one hell of a wind blowing (25 mph) and it made the hill (on my hilliest and longest ride ever) really tough. I did it though, and was pleased as anything to have got around in one piece. The next weekend I was heading back up to fetch the new bike.<br />
<br />
What a beauty she is, Maddy madone, my Trek 3.1. Mike had done an excellent job putting her together for me, and after a few tweaks she was ready to rock. What a dream it was riding carbon after aluminium, and the wheels they built are still running perfectly true even after the 2000 odd miles I've done since getting her in May.<br />
<br />
Late may brought the BCTTT tri camp out at Les Stables in France. What a great time that was. Some great coaching from Daz, Sibs, and Mark. Plus morale boosting hill sets on the bike with Mark. Can't wait to get back there in 2012 now.<br />
<br />
Then it was back into the peak build weeks of June. Wow, the miles really racked up there. 17-18 hours of training, on top of a full time job. Not easy, and clocking up 7/186/40 & 7.5/300/37km of swim/bike/run in the 2 biggest weeks. Tough times, but it was to prove worth it. Early July and I had Bedford Olympic, my last little tester race before Ironman (http://trijames.blogspot.com/2011/07/bedford-classic-tri.html) It went pretty well, improved over the year before with gains on the bike and the run, suffered more on the swim, but that might have been because I wasn't able to draft as I was a leader in the wave. <br />
<br />
The rest of July was my taper, and I had intended to do speedwork, until I gassed myself in the lab and had some respiratory difficulties I needed to sort out if I was going to make the start line. I do not recommend inhaling chlorine. It most certainly isn't performance enhancing. Then of course that brings me to Ironman. I'm not going to say much about it here, I wrote a rather long story on it already (http://issuu.com/jibby26/docs/imde_story). It was tough, I went into it with a goal that was respectful, but not respectful enough. I have to say It is the hardest thing I have ever done. It breaks you physically, then you stop feeling the physical pain as the mental pain kicks in. Still I loved it, and want to get back out there again, guess that makes me a little crazy.<br />
<br />
August was a month of rest, every time I tried to train I just felt so lethargic. So I just went with it and did stuff for fun. Competing in the club relays at the end of the month. That was a wild and fun weekend. The BCTTT know how to have fun at a race. I put in a respectable performance too, so more than happy about that.<br />
<br />
Coming into September and I was starting to get back into the groove, training was coming back and I was getting strong in the pool. It all went wrong though when I slipped on some mud and rolled my ankle. A proper sprain of my left ankle and the metatarsal ligaments. D'Oh. The day after I entered, and 10 days before, I entered Ringwood triathlon (The Return). A week of rest and taking care of it and the plan was to do pull for the swim (600m of pull hurts), ride the bike to death (weather was grim) then abandon the run (I carried on in the end and ran pretty well). Having spent a week in Italy unable to train, but rehabilitating my ankle I then returned for a week of biking and swimming before my last tri of 2011, Bedford Sprint. The ankle was alright riding, I could walk fine, just swimming that hurt. So I was employing the same strategy as Ringwood.<br />
<br />
Swim wasn't good, bike was great, and my run was actually excellent. Almost breaking 1:15 for it, with a 2m53 saved on the bike and 27s in the run (http://trijames.blogspot.com/2011/10/bedford-autumns-sprint-end-of-season.html). A great finish to a season that could so easily have gone the other way.<br />
<br />
October can be characterised by cycling and swimming (pull) I threw a few runs into the mix, but mostly I rode on the turbo. At some I went a little more crazy and decided 2012 was the time to do something for charity. Why I don't know, maybe it was dehydration from the turbo sessions. I went slightly loopy though and decided riding a bike for 24 hours would be a good thing to do. I have a feeling I will never be able to forget what an idiot I have been. This is going to hurt, and hurt good. Please check out http://www.twentyfourhourturbotorment.co.uk/ to see more about it and the good causes I'm trying to support.<br />
<br />
The end of October brought the Minstead stinger, I was back running and this was a challenging 9 mile run through the hillier bit of the New Forest. I seemed to do alright, posting a respectable sub 1:10 and finishing in a pretty decent place. My new love of trail running was founded. Come November and I was back doing all 3 sports; swimming, cycling (mostly turbo) and running trails and road. I think as a result of all the turbo sessions something changed and I put in a supper speedy 10K in training. It was also suggested to me I give parkrun a go, I'm not sure who gave me the final nudge, but I have a feeling it is down to a woman, these things normally are. Of course having given me the final nudge it was suggested I didn't beat 19:49. My first run was good, almost beating it and so nearly going sub 20 for my first ever 5K. I tried again a week later and managed to slash 25 seconds off it with a 19:38. So in good form I ended November looking forward to my annual half marathon in December. <br />
<br />
Just to make things awkward I got in in the week leading up to the half. Not the best prep, but a good taper. The race was tough, and far from fun, I suffered a few issues at 4 miles, and ran to the point the world was spinning in the last couple of miles. All to finish a way off the 1:30 I'd been trying to pace to. (http://trijames.blogspot.com/2011/12/half-marathon-time-again.html) Still, I managed to run a 1:33, taking another 7 minutes off my PB. At this rate I should be on for a 1:26 next year :-D The rest of December has been a bit of a bust really. Got some decent off road running in though. A long run with Gary that nearly destroyed me, and a couple of below performance parkruns. Well, it means 2012 has a better chance of a good start.<br />
<br />
I seem to have rambled on for long enough now. So the all important stats for the year:<br />
Total Duration: 437 hours, 43 minutes<br />
Swimming: 104h 11m, 246.45km<br />
Cycling: 175h 27m, 4421km<br />
Turbo: 33h 59m<br />
Running: 123h 15m, 1347km<br />
<br />
Total Calories burnt: 388,167 (that's about the same as the energy in 50 litres of petrol, or 1492 mars bars!)<br />
<br />
With that I'll close 2011 and stake my claims on 2012. In 2012 I will:<br />
Run a sub 19 5K<br />
Run a sub 40 10K<br />
Ride a bike for 24 hours<br />
Finish a middle distance in under 5 hours<br />
Finish an Iron distance in under 12 hours<br />
<br />
Most importantly, I'll have fun doing it!<br />
<br />
HAPPY NEW YEAR!!!!!Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-47558861763698934322011-12-11T15:31:00.001+00:002011-12-11T18:10:21.070+00:00Half Marathon Time AgainSo December brings my annual half marathon. Since I smashed my 10K PB a couple of months ago on a training run the thoughts of another great HM personal best have been floating around in my mind so I was really looking forward to this. Couple that with two great 5K times in the last 4 weeks and my hopes were high. All was going great until Monday. I had a headache on Sunday night, thought it was just from not having had my cup of proper coffee. Things weren't better on Monday and didn't feel like the turbo I had planned. Woke up on Tuesday and felt like ****, couldn't take the day off sick though as we were on shifts and as the lead I'd be letting everyone down if I didn't get the early run on. By 2pm I was ready to curl up on the sofa. I thought the worst had passed and was feeling better as it morphed into a head cold on Thursday. Moved back to my chest yesterday though just as I'd decided on a pacing strategy. <br />
<br />
Last year I had a good idea of what I could do, so my pacing was to target a slightly ambitious 1:40, I missed, but only just. This year the same formula I used last was telling me I could do a 1:30:45. That would be 10 minutes quicker. That seemed to good an improvement, I tried a few other calculators and they gave similar results. The end result: I had my heart set on a 1:30. Pacing strategy was to go out at with 4:20/km and return with 4:10/km. This should play to the course, flattish first 5K, short sharp up&down, then uphill to 10K, down&up over next 2K, flattish next 5K, then nice downhill before a little kick up before the finish. The forecast on Friday: heavy rain, Saturday: heavy rain if I'm slow, this morning: dry. Ignoring the forecast in the hope it would change turned out to be a good strategy. I was also trying something else daring; new kit. My shorts have got a bit loose, so I thought new kit can't do more damage than worn out kit.<br />
<br />
Race morning came and I was feeling alright, still had a bit of a chesty cough and blocked nose, but I was coping, I'd just pretend I was in perfect health. What's the worst that could happen? Dad dropped me off at the start with a little under an hour to spare, about enough time to fight into the hall for chip collection, collect my free race memento jacket, take off my nice warm hoodie and drop my bag off, make sure there was no excess weight being carried around then warm up. Tweaked the ankle sprain during the warm up, got me a little worried. Then to the start pen, stood at the front of the 91-100 minute pen, and was a little surprised by how few people were in front of me. Hmm, was I being a little over optimistic?<br />
<br />
Walk to the start line and then the gun went off, little walk and broke into a jog on the line, then into a run. Remembered to try and keep my pace in check and took it what felt easy, 4:05 for the first, actually slightly quicker for the second with a 4:03, out onto the open roads and another speedy km in 4:05. Then a turn back into the wind. That was a bit of a shock to the system. There was quite a wind and it was tough going. Pace dropped as I made it towards the water station on the corner, just before the first hill. Got a measly cup of water then assaulted the hill, nice and easy on the way back down. Now my GI system was starting to complain, I'd only had a little water, why? Then just after mile marker 4 it all went wrong. I started getting horrible abdominal cramp, move up into my diaphragm, so bad I couldn't breathe, so I had to admit defeat and start walking. I say walking, I was staggering about like a drunk after 10 pints. I was actually better running, so tried a slow run until I'd regained composure. Things settled down, but if I ran too hard then I started cramping again. I was obviously not over being ill. So pacing strategy was out the window until I'd made it to the 'top' of the course. Maybe I could still aim for a 1:31, there were plenty of entries in the sweepstake from there down. 1:30:xx was the barren ground in the sweepstakes, maybe I could get that 1:30:45?<br />
<br />
Reached to second aid station around km9 and got a little more water, that set the stomach off again, but throttled back the effort using the downhill and kept the worst away. The wind was relentless through to km15 though, the realisation that a sub 1:30 set in and I started sinking into a dark place. I was trying to pick runners and stay with them, sometimes it worked, sometimes they were too slow. I was using the sweepstake to keep my mind out of it, who had bet on what time? Who could still win? I'd really been looking forward to this race and it was becoming a little anti-climatic, I was sinking into the hole that I experienced on lap 3/4 in the Ironman run. Eventually I made it to Cranfield and the start of the downhill, I knew I'd broken the back and there was only 30 minutes left I put my mind in the right gear. Enjoying the downhill I put in a 3:57 km, I could see the average pace start to drop and that helped things, and back on the flat I settled into a steady pace. I settled onto a guy that was a good pace and that helped, another little hill around km18 and I held in there, water station just after and I lost my guy as I walked through. Just a few km left, and I tried to up the pace, well the RPE went up even if the pace remained the same.<br />
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I was starting to hurt now, my calves were niggling, breathing was hard, and the dizzy staggering was coming back, I could feel the road swaying. Maybe I should have backed off, but the stupid sweepstake had me wanting to run a respectable time, especially after all those quick bets. Turned the corner onto the final stretch, the nasty uphill, man it was hurting, I managed to overtake a guy as my breathing got loud. Summoned the last drop of energy I had and crossed the line. Then staggered about, stood for a minute while my chip was cut off. Then laid in the car park trying to compose myself, didn't even have the energy to call dad over as he walked past.<br />
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Made it 1:33:38 on my Garmin, but obviously started early/stopped late as the chip time puts me at 1:33:34, with a Gun time of 1:33:45 putting me in position 234/1523 finishers.<br />
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Having crossed the line I was actually a little disappointed, I missed the time I 'should' have done. In reality though it was a PB by over 7 minutes. That is still one hell of an improvement over an already reasonable PB. I shouldn't be disappointed. I am capable of more though, if I hadn't been ill in the run up, and hadn't had the abdominal/dizziness issues then I <i>could </i>have run harder. The other bonus is it gives me a chance to improve on it next year without a huge amount more effort. <br />
<br />Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-85210118083836036692011-11-26T16:43:00.001+00:002011-11-27T20:40:20.134+00:00A Mixed BagLast week was a great week for training, and what was meant to be an easy week. This week was meant to be harder, felt harder, but sort of involved less training. A tough week at work has made things hard.<br />
<br />
Monday was a well needed rest day. It seems spending two and a half hours running with a 5kg backpack disagreed with my shoulders and upper back. I felt like a crippled old man on Monday. Still it gave me the chance to bake what have to be the best cookies ever; Golden Oaty Carrot Cookies. So good in fact I had to bake more on Friday. Monday also brought the release of Sufferfest: Extra Shot. A painful 20 minute extension to any turbo session. I diligently downloaded it on Tuesday for Wednesday's turbo session. <br />
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Tuesday was swimming, actually felt pretty good in the pool, apart from the kick sets where I was the slowest, I actually managed to hold a reasonable enough pace. Maybe I can venture back into lane 2 soon....<br />
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Wednesday, well I had one hell of a day at work, spent most of the day in the lab, a fairly hostile place to be working and wasn't in the best of moods by the time I got home having worked an extra 30 minutes. So I decided to take it out on the turbo. I lined up a triple 'fest and set about beasting myself. TrainerRoad released a power profile for A Very Dark Place, I was keen to see what it was like so made AVDP my first order of business. I was able to follow the profile pretty well, in fact I actually ended up riding at an RPE that felt much lower than when I normally do AVDP. Guess that means one of two things, either my FTP is out of date and I need to fit in another test on Tuesday, or I have a great ability to suffer. The latter would be most useful given www.twentyfourhourturbotorment.co.uk, but the former is probably the most likely. Second on the menu was Extra Shot. Now it was sold as something to add on, with no warm up and cool down. Well what can I say about it. It hurt. Quite a lot. It is a great little addition, but it is 20 minutes of sheer brutality, RPE 7 is lowest it goes, builds from there then has lots of little attacks and "bergs". Great video though with some good Pro Women's footage and a soundtrack that I quite like. It's really a missing 20 minutes from Hell Hath No Fury. Not that I would advocate attempting the two combined without first seeking medical advice. Last on the 'fest menu was Revolver. The most painful trainer workout experience ever. Fact. Well, my 'warm up' seemed to have got me to the start in reasonable condition. Perfect for 16x 1 min max effort, 1 minute recovery. I was actually putting out a decent amount of power, turning out about 350W for them, except the last where I managed to hold 400+ watts. Pretty pleased with that.<br />
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Thursday was another horrific day in the lab, barely got a break all day, so swimming wasn't as much fun. I was just dead, so doing 25s and 50s at max effort was not pretty. Not much to say about that really other than I was hurting by the end.<br />
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Friday, well, by the time I finished work and set off for my lunchtime run I was a zombie. Wasn't expecting much from it at all. Idea was a run out to the lakes, run round and back. we set off and then when we got to the new OS building Mike took us on a back route. Wouldn't have been so bad if I'd put my calf guards on, but I didn't, and the narrow path was lined with stinging nettles. Didn't feel them at first, but they kicked in a bit later on. Ouch. After that it was across a lumpy field then out to the lakes, multi surface running, but none of it too bad for road shoes thankfully. Once at the lake we did a lap at 'your own pace' I seemed to have plenty of pent up aggression as I went off like a madman, running 4 minute kilometres, I was loving it. Built up quite a lead too by the time I finished the 2.5 or so km. Then we agreed to run easy on the way back, I think my idea of easy ended up being a little harder for the others. Oh well. <br />
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Saturday was another parkrun day. Given how I've been feeling all week I went into this with few expectations. In fact I'd pretty much decided it wouldn't be a PB run before I started. As the start gun drew nearer I realised I need the loo again. Great. A second week with a bursting bladder. Only 20 minutes though right? I made sure I was nearer the front this week after last weeks poor start. Turns out the opposition was a little better this week too. The guys started off pretty hard and I followed. 0.5K in and a glance at the Garmin told me I was in danger of overcooking things, 3:32 or so. Still, I wasn't feeling too bad for it, so pushed on, managing 3:38 for the first, the pain started to draw in on the second and slipped to 3:42 Halfway through the second lap and the suffering started to take hold, pace slipped a little more and the elastic was starting to break on the guy in front as he slipped out to 10m, just keep running, looked at the pace, I had about 20s in hand compared to last week's average at this point by my reckoning, so just kept pushing. 3:49 3rd km, slipping now. Onto the final lap and the push. Overtaking people now, making life a little tricky, 3:59 through 4km. Deep inside the hurt locker now, got passed by a guy in a 50 shirt, tried holding on to him, someone came up alongside me, she got a cheer from some 2nd lappers, she was the first lady. Damn, got to old on, avoid being chicked. Glance at the Garmin. I've definitely gone sub 20, can I push on for sub 19:50? Keep holding on, catch 50 timer, first lady finds her finishing legs, I try but just don't have it and Mr 50 passes me in the finishing chute. I'm not bothered though. I've gone sub 20 :-) Sub 19:50, sub 19:49 too ;-). The Garmin reckons 19:38, seems I started and stopped right as that was the official result. Placed 31/233 in the end, 30th male and 2/16 in SM25-29, taking 25s of last weeks PB. Wow. Not gonna have time to do it for a few weeks, but sub 19:30 has to be the goal now, sub 19 would be nice for the new year too. Plan on giving Bedford a try, a tarmac run with shallower bends might make things a lot easier. We'll see about that one... You can see the suffering here: http://connect.garmin.com/activity/130945533 <br />
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And finally Sunday, got up feeling surprising perky for 6am. An hour of the day that should only exist when it involves a sporting event in my opinion. Unfortunately it was to go into work for 5 hours again. Plan was to head into the forest afterwards though so I packed up all my freshly laundered, and just about dry, running kit and headed into work. Mid morning break came, and given last weeks epic fail of a trail run based on 3 crumpets for breakfast and no lunch thought I'd join Leigh in a trip to McDonald's for a bacon roll and coffee. How is it possible to get a bacon roll wrong? Even using proper bacon it wasn't great. Felt a bit off afterwards, that'll be another 6 months until I go to McDonald's when I forget again why I don't like it then. Finish time came and I headed off to do the route I did last week, well mostly. I slightly modified it, it was to be a figure 8 rather than a loop, going from the top of the sandy slope where I was mentally broken last week. I headed off for the first loop of the plains. Bit less wet this week, although that meant I got muddier as I didn't pick my way around the puddles so diligently. Picked the right underpass too, after finding a ford to cross a stream at rather than a leap of faith across a steep sided bank. Back through the car park and down into the woods. I was running pretty well and the kilometres was flying by. I even remembered the route perfectly, no map checks required, so pleased about that wasn't quite as short as I'd planned, ended up being 24km in the end, taking just over 2 hours, 23 minutes quicker and only a mile shorter than last week. If I can run trails like that with a pack on my back, then a road half marathon shouldn't be too bad. I'm feeling it now though, legs were pretty sore on the drive home. Hoping my f-likes will hold my legs together and refresh them overnight.<br />
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<iframe width='465' height='548' frameborder='0' src='http://connect.garmin.com:80/activity/embed/131274771'></iframe><br />
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The week was pretty good in the end I think, only managed 8h15m of training, but I needed some rest and the quality was probably better as a result. 2 weeks until Bedford half marathon and I have a lot to think about, what time should I aim for? and what pace to set off at? In theory I should be able to do a 1:30-1:31 based on extrapolation from my 5K time using a few different formulae. Is that too quick? or conversely is it too conservative, parkrun has come out long the past 2 weeks, it's on grass, and has 6 tight bends on each of 3 laps. I shall have to ponder that one. Oh and the toughprint paper I mentioned last week, another thumbs up, I put my parkrun bar code through the wash by mistake, and it came out fine!<br />
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Oh, and turbotorment news, apparently mum has secured 50 t-shirts from Mencap for people who want to come and take part, which is a great bonus!<br />
<br />Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-455541682757799382011-11-20T21:36:00.000+00:002011-11-20T21:36:01.844+00:00An Excellent Weeks TrainingIt seems it has been quite a while since I last wrote something. Funny how life gets in the way sometimes. A lot seems to have changed. Following the post Ironman blues I cracked on and got eventually and started reaping the rewards of Ironman training as my speed and power increased and I smashed my PB at the Bedford Autumn Sprint. Not before I managed to sprain my ankle though after getting cocky on a trail run, slipping on a patch of mud and sprain both the ankle and probably the metatarsal ligaments. Of course having entered a triathlon I rehab'd it for 10 days and (foolishly?) cracked on, then flew to Italy rested it for a week and did another tri a week later. The sprain has kept me from running for a while so I got stuck into cycling instead, getting a lot stronger on the bike, and dusting the turbo off.<br />
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Along the way I decided to do something stupid. If you've read this far then you probably already know about <a href="http://www.twentyfourhourturbotorment.co.uk/">http://www.twentyfourhourturbotorment.co.uk/</a> an idea that sort of morphed out of a desire to do something big for charity. Not content with just riding the turbo for 24 hours, I foolishly added the challenge of doing all The Sufferfest training videos back to back as part of it. That is probably the most stupid thing I have ever done. There is no backing out now, I still don't know how to train for it, and I still haven't got the hang of going a bit easier to do just 2 of them back to back. I'm left wondering if I'll still be alive in March next year. Please check out the pages, spread the word, and 'like' the facebook page too (<a href="https://www.facebook.com/pages/Twentyfour-Hour-Turbo-Torment/274568199231603">https://www.facebook.com/pages/Twentyfour-Hour-Turbo-Torment/274568199231603</a>). Oh and if please donate too!<br />
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So that kind of brings me to this week, and what should have been an easy week of training. Somehow I was convinced to give parkrun a try, and so I signed up and the focus of the week became maintaining training and getting to parkrun in peak physical shape. So Monday kicked off with a quick 10K run, I smashed my PB on a training run last week, so went out pretty hard, especially considering it was dark, and came home in 45:23 for 10.14 k, 7 days earlier that would have been a PB so I was pretty chuffed I'd managed to do it twice in 7 days, shows it wasn't just a fluke. <br />
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Tuesday brought Masters and the one aspect of training that isn't going well for me. My ankle just can't handle swimming and 7 weeks of arms only has taken it's toll on my legs and form, I'm now free of the pull buoy but I'm stuck in lane 1. Having been leading lane 2 the week of the sprain. Quite a fall from grace. The swim started great and I thought I was finally swimming well, then we were split up to do the main set with 75s, and things went downhill. I felt like I'd been hit by a train by the time I got home.<br />
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Wednesday was turbo day, opted for "Hell Hath No Fury" from the sufferfest collection. Another one that hurt. The first 20 minutes wasn't too bad, but suffered through the second 20 minute effort. 75 minutes of footage of from the pro women's circuit ought be be enough to motivate any guy on the turbo, I just ground the pedals praying for it to stop.<br />
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So at this point it must sound like my week is going rapidly downhill and the title has lured you in on a false promise. well things start picking up again. Thursday's masters session wasn't too bad. I was swimming well in the warm up and started the main set swimming well. Of course I set about destroying myself by going too hard on the 2x75m IM, making the rest of the set tough. Apparently my catch has improved though, so swimming in lane 1 has helped me iron out some of the problems at least.<br />
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Had the day off on Friday to get the tumble drier fixed, so did a short run before lunch, the Garmin froze so I was running blind. It was easy, and 6 K in under half an hour. Then, bearing in mind the parkrun I had on Sunday morning I opted for an easier hour on the turbo, and did one of the trainer road workouts. A 3 repeats of 3x 2minutes below FTP, 2 minutes above. A nice set and it did me good, my legs weren't too bad afterwards, possibly as I held a nice high cadence of 100, but I still got a good workout. Looking through my training log for 2011 on Friday night I realised I had got up to 398 hours, 48 minutes. So It was looking like I'd break the 400 hour milestone on Saturday!<br />
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Which brings me to Saturday, the best day of the week. So having been talked into trying parkrun by a number of people I opted to attend the one at Eastleigh, and they were holding a newbie friendly one, complete with pacers. I've never 'run' a 5K before, done more, but nothing as short. So wasn't sure if my strategy of holding the pace I thought I could manage would work. So, in the spirit of trying new things I opted for someone else's strategy, go out hard and hang on as long as possible. I thought I'd try this by trying to hold on to the sub 20 pacer. Of course it started all wrong when I got caught behind slow runners, so I nailed it to catch the pacer. Well it does fit the strategy of going out hard. Caught the pacer and hung in there, 1st km in 3:50, 2nd km in 4:00, On the second lap, I decided I got out run the pacer. Looking at my 1K splits as they happened I knew how much time I had in the bank for a sub 20, with a 3:53 3rd km I now had 17 seconds in the bank, well the Garmin bank, as it was coming up slightly short of each marker. Onto the third lap and I was now feeling it, just kept telling myself there was only a mile to go. 4th km in 3:58 and I had 19 seconds. So it seemed the 19:49 I'd been asked not to beat could be in danger. Alas it was not to be, going out hard was really starting to take it's toll, people were overtaking me, and according to the Garmin I slipped to a 3:59 5th km, but the 19:49 was still safe, as there was an extra 100m to run in the real world. Taking me an extra 23 seconds and completely lacking a sprint finish. 20:03 was my official time, getting pipped into 25th spot on the line. So a fantastic performance, far better than I'd thought possible, and what a start to the day.<br />
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<iframe width='465' height='548' frameborder='0' src='http://connect.garmin.com:80/activity/embed/129614787'></iframe><br />
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Have to say it was a lovely friendly event, with lots of nice people and even a few taking (and sharing online) photos. I'll be back next week I think with the aim of starting at the front and going out slightly less hard and trying to hold pace. The other bonus was the option to enter a competition for a London marathon place, I somehow doubt I'll get it, but why not try something else stupid in 2012?<br />
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Saturday didn't stop there though, after the run I headed home for a few minutes to change, grab a snack and head out to meet Bob in Fareham to go for a ride. It was a lovely day for it and we had a nice social pace ride out to New Arlesford, a stop for coffee and cake before a nice ride back again. A perfect 68km ride really, and I didn't feel bad for it. <br />
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Today was a nice early start, the wonders of Sunday working. Of course that puts a limiter on training. Of course I'd planned a way around this, I took my run kit to work with my pack all ready to sling on too. I figured I might no have the time to make it out to Boldrewood and run trails there, so I'd bought some toughprint paper (great stuff, expensive but worth it), planned and printed a route on OS getamap and tied it to a strap on my pack and hit the trails around Denny wood instead. Now the route I'd planned worked out at 22K, I new I'd cut a couple of corners so expected 23K. Of course I hadn't banked on knee deep mud making parts of the route impassable, carrying on (lost) until I found a river I couldn't cross, doubling back, finding less deep mud and getting back on course. Then running an unfamiliar route took lots of map reading, slowing me further. By the time I got to 22K I was flagging. And I knew I still had 3+ km left to run back to the car and light was fading. Skipping lunch for a long trail run was seeming a bad idea 8 hours after a 3 crumpet breakfast! Still I made it through 25.6 km in the end. So happy about that, the pace less so, but I ought to be able to run it faster next time now I know the turns. <br />
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So that concludes a great week. A (well earned) rest day tomorrow and hopefully another great week to come!Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-28809887498478328482011-10-03T09:46:00.000+01:002011-10-03T09:46:15.162+01:00Bedford Autumns Sprint, End of Season 2011What: Bedford Autumn Sprint<br />
Where: Bedford, Bedfordshire, UK<br />
Organiser: Galeforce Events<br />
Course details: http://www.galeforce-events.com/<br />
Distance: Swim 400m (Pool), Cycle 25km (Road), Run 5km (Tarmac path around park)<br />
Closed Roads: No<br />
Marshaling: Marshals at every major turn and junction. Sign-posts at every turn.<br />
Facilities: Toilets/changing/showers in leisure centre, lockers, café, warm up swim area, tri shop, massage (not free)<br />
Technical: Chip timing. Mats at swim out, bike out, bike in, finish<br />
Freebies: Clip on light for cycling, Crunchie bar, Haribo, juice box, and water at finish<br />
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So my third attempt at this event, and my 5th time on the course (did the summer one in '09 and '10). Spraining my ankle 3 weeks ago kind of dashed my hopes from a month ago of completely smashing this event. Having 'raced' Ringwood 2 weeks ago I knew if I survived the swim without undoing my rehab then I should be able to finish the event. There is also the small matter of the weather. It was absolutley gorgeous, more summer like than autumnal.<br />
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So morning of the event, Dr Jibbenstein Sr had packed his transition box the night before, so I had fewer questions this time around as I ate my breakfast. Got to the event and registered, no t-shirt this time around, but a cycle helmet light instead. Far more useful in my opinion, I have enough DIY t-shirts now. Then it was time to rack, I chose the second row as usual (this will be important later...) and proceeded to set up a little over halfway down. Dr J Sr set up beside me then asked why I had chosen this spot. I explained and got asked the same 'because it is next to you'. Right. Race briefing time then a few trips to the facilities as AD had come to visit. Sat and watched people starting, the start the slowest first and set people off at 10s intervals. There were obviously a few newbies, one guy needed a 90s rest after 2 lengths, and there was even a DHOL :O Eventually SR started and I went off to get ready, 10 minutes later I headed out to see him off onto the bike before going poolside for my start. Thinking I had ages as I was 150 places after dad was a mistake, as I walked down the line looking for the numbers either side of me I realised I would be starting in a couple of minutes. Damn mum wasn't there and I wanted a photo of the BCTTT swim hat being used in anger, would she realise I had started?<br />
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So the swim. Normally the part I fear least, today the part I feared most. Was 7 minutes a bit optimistic for 400m when I intended to do it as fc pull? Some guy with a low number pushed in front. WTF? then I got my 10s call, off I went, it felt far to easy. Within 2 lengths (66m) I had caught the guy in front, tapping his feet. He gave me a dirty look and carried on as we changed lanes. Damn. Saw a gap with 10m left of the 3rd length and pulled hard to get the overtake. Manged it and obvioulsy made my point as he let a few people through. Next length I get my feet tapped and let a guy through. Turned out to be a good choice. I hung onto his feet for the next 8 lengths. Getting out of the water in 7 minutes dead. How about that. Turns out mum had noticed I wasn't in the line, looked in the pool and saw a 'yellow hat with stars on it' and realised it was me. Well they are hibiscus leaves mum, but the BCTTT swim hats are obviously a good investment.<br />
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T1, umm slow is one word for it. Not wanting to run too hard barefoot with no ankle support I took it easy. Then it too ages to get socks and support on. Little tip for anyone putting an ankle support on after a swim. Put talc'd socks on first. It is so much easier. Out of T1, 1.21 by my watch, slightly quicker in the official results (slower swim officially). Fumbled around trying to clip in then off out onto the roads.<br />
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The bike was where it was all at for me in this race. The one leg that I could do at a vomit inducing effort level and not destroy my ankle. Fairly flat to start with and was holding about 30km/h reeling in a few people along the way. First hill and I got a few more people, and apparently had a little rest looking at my HR, got chicked (does it count if you've already overtaken them?), some out of saddle efforts and stayed in the big ring. Then the nice little descent down onto the bypass. Unchicked myself in the process and then rode hard on the flatish section into Radwell took 3 or 4 more scalps on the hill up into Radwell then itno Felmersham. A couple of sharp left turns and onto the hardest hill, the one up to Pavenham. Got dropped by a guy on a TT bike, but he was a bit of a t**t and couldn't hold the pace, so tucked in front of me, I didn't have the extra reserves to make the overtake again so had to drop back. Few more scalps going up that hill then a small peloton of pointy hat wizards came through at the top on to the slightly technical descent into Pavenham. Started breaking coming into the tee junction to have some guy wizz past me. He was lucky there was no traffic, it's a blind junction and no way he could have stopped if needed. I knew I was onto a good thing with this bike leg so carried on working hard. I was absolutley loving it. I was reeling people in left right and centre, taking people back on the hills too. 3 weeks of bike focus have paid off. Back into Bedford and into T2. 44:55 for the 24.5km on the bike, an average speed of over 20mph, I think an aero wheel upgrade is justified for next season now. HR is also quite interesting. Managed to average 157 with a max of 167, much higher than I can normally get. Something has happened to me since IM it seems.<br />
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T2, where it all went wrong for me. So run into T2 and go down the third row. Where's my towel and shoes? Where is dad's bike? Oh, they are over there. I'M IN THE THIRD ROW. B*******. Dip the racking and get Maddy under. Re rack and change over. Then nothingness. Complete memory blank as to what I need to change. Eventually snapped out of it and got on with the run. 1:13 for T2. Not pretty, about 20-30s slower than normal.<br />
<br />
The run. Started off quite easy, concious of not destroying my ankle given the Minehead weekend coming, but at the same time knew I couldn't be that far behind J Sr, on a 2.5 lap run there are opportunites to get the overtake in... SO ended up just slowly ramping the speed. 2 weeks of not running was taking it's toll though. Legs were actually fine, but god was it busting my lungs. 4:19 first km, then the running off the bike hit me in the second k as I put in a 4:24. Regained composure and a 4:13. Senior can't be that far ahead now. Finishing the 4th km and I spot him on the cut through for the half lap, he's only a k ahead. Ankle is holding so turn the screw a little more. 4:16 for that km and into the final K. Feeling good and a sub 21 run is on the cards. 4 min/km pace now, finishing straight coming up, breathing is killing me, haven't got a sprint finish in me so cross the line in 20:33 after 4.8km by the Garmin. 1:15:01 by my timing.<br />
<br />
After thoughts:<br />
I had been hoping I'd broken 1:15 given my self timing, but seems the official results put me at 1:15:01 as well so it is not to be this season. Really over the moon about the result though 1:15:01 is a PB by 2:24 over my PB from June '10, with good gains on the bike (2:53 better), and actually a new run PB too by 27s. losess were in the swim, with my slowest yet and in T1&2. Given I couldn't kick properly in the swim & took T1 easy the losses here aren't too bad. My T2 performance was a bit shocking. No excuses for the racking mistake or the mental block. The official results also make interesting reading, apparently I managed 52nd overall out of 300 starters, and 4/15 in my age group, only a minute and a half from a podium place in AG. An improvement over last season, and a far cry from my days of always being the last to finish. The most interesting thing for geeky me though is actually in the HR data.<br />
<br />
I've always seemingly had a low max HR, I rarely see it above 160 even when doing hard run intervals, and it never seems to get about 167 in run races either. My min HR has improved a lot, and is probably down around the 43/44 mark at the moment. But in this race I averaged 157 on the bike, and averaged 162 on the run. The maxes were higher at 167 and 172 respectively. The run data is pretty good too as it shows a steady ramp. Something has changed in me after IM. Maybe I am seeing that physiological adaptation everyone always writes about following IM. Whatever it is I don't want to waste it. 3 years of triathlon and I'm still finding things I love about it. What a way to finish the season, I can't wait for April and the start of the 2012 season now.Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-86340976696757488612011-08-07T17:34:00.000+01:002011-08-07T17:34:05.283+01:00Ironman + 2 Weeks. You may have been right, I'm might be madSo in case anyone managed to miss the fact I finished Ironman Germany 2 weeks ago you can read about it here: <a href="http://issuu.com/jibby26/docs/imde_story">http://issuu.com/jibby26/docs/imde_story</a><br />
<br />
So 2 weeks on. Well it has mostly been 2 weeks of rest. The first week I was itching to get back out there. I went swimming on the Thursday, and somehow managed to hold on (albeit at the back of the lane, at a slow pace) for the whole session, clocking up a slightly reduced 1750m. Went to the pub afterwards then came back as Friday was my first day back at work. Man I hurt. It didn't get any better throughout Friday at work either. So I did nothing over the weekend. Took the "I told you so"s on the chin and got on with my homage to Ironman to hang on the wall. <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0mhOod-rgva18dTSw2k4Uz8Ys1j4Pvq80C8bga8PDeEK0uphNWuDqwuyAudpkdXp3pZ18vh47DeI5zP-5AsyumisO57CN6Kd8lAtAISrPDqlGvaJwP3I_4CrrMqGZqEY22l_hpBMYU2o/s1600/IMGP1739.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="246" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0mhOod-rgva18dTSw2k4Uz8Ys1j4Pvq80C8bga8PDeEK0uphNWuDqwuyAudpkdXp3pZ18vh47DeI5zP-5AsyumisO57CN6Kd8lAtAISrPDqlGvaJwP3I_4CrrMqGZqEY22l_hpBMYU2o/s320/IMGP1739.JPG" width="320" /></a></div><br />
With that out of the way, Sunday was spent writing the story of the race and getting there (see link above) and of course tracking the guys doing IMUK. The weekend was a training free zone. <br />
<br />
Was thinking of a run on Monday, but after a day at work I just didn't feel like it, so I sat on the sofa a little while longer. On Tuesday I woke up with knee pain, pain that didn't want to go away all day. My left hamstring was really hurting too, the two are possibly connected. The point that hurt is the tender point that caused me to almost kick the masseuse post race. So naturally I went swimming in the evening. Except I still wasn't ready. After 40 minutes I had to quit. After 1200m I'd decided I couldn't carry on, but pushed through the Masters session to 1500m, but being IM dominant it was never going to work. Woke up on Wednesday and leg still hurt. So I went for a run after work. A natural thing to do of course. What can I say, it was very hard, and pretty slow. 6.2km in 35'30" The first 3k were absolute agony. It felt slow, but I was running as hard as I could. Then all of a sudden, about 4 k in, at the bottom of the little hill something clicked and suddenly I was running at normal training pace again. It felt like a switch had been flicked. Once home 10 minutes of foam roller action and another 5 minutes of static stretches to make sure things didn't seize.<br />
<br />
I'd decide on Tuesday that swimming wasn't sensible on Thursday, so went sailing. In my default position of jib trim (i.e. brawn on the winch) I was feeling a little lethargic in what is effectively an anaerobic upper body interval session. Still I survived and we even won the race! Friday was the after work run session. I thought I could hack the 4.5 mile route on offer. Thankfully Dave was away and Mike is coming back from injury so it was an 'easyish' run. 6.66km in 36'28". The pace got quicker throughout, with Mike pushing me (what felt) quite hard. The last bit of the run involved an uphill. I had to admit defeat and walk it, I just couldn't get one foot in front of the other. Yesterday was another lazy day. Maddy has been in bubble wrap ever since Frankfurt, I'd never gotten around to rebuilding her. So that was my task for the day (after watching the women's ITU race). As I set about rebuilding I realised that I needed some stuff so attempted to walk into town and get it from Halfraud's. With no joy, they sell tonnes of parts for bikes but don't have any anti seize of carbon fibre assembly compounds. Eventually having been to the LBS I rebuilt Maddy.<br />
<br />
So, today, my first ride after Ironman. It wasn't as bad as I thought it would be. In fact it was quite nice. After a minor cock up when I thought there was a road that cut back and missed out the bigger hills, but it was really a dead end road. So I had to endure some of the hills around Farley Mount. Now they are not <em>major</em> climbs, but probably average 4-5% for a km or so. I made them all though. I even managed the hill into Chilworth I hate with two sprockets spare and holding a good cadence. The only downer was it chose to rain heavily 2km from home. Thanks for that.<br />
<br />
So that is the past fortnight. I have learnt that rest is key, just like everyone says. At the same time, I do think it is one of those things that everyone is going to learn for themselves. Training for Ironman was my life for the past 3-6 months. It was the basis of almost all the thoughts in those empty moments you have when doing mundane tasks. Having finished things seem kind of empty, I now have no focus, no goal. Now this is where the mad bit comes in. No, I'm not suicidal with the Ironman Blues. I can't help thinking about the next one. After all that pain, suffering and mental torture. I want to do it again. I really want to do it again. The only thorn in my side is the possibility of another race in mid June next year. A race that will be both longer and harder than Ironman. A race that could take a lot of training to get fit for. A race that will leave me in a far worse state post event than Ironman. Which pretty much rules out all the major European Ironmans as they are in July, or are far too hilly for me to consider. Still, it hasn't stopped me looking at the profiles of all the races and thinking. Maybe I'll go back to Barcelona and do the full distance, the half distance was quick, and the full one is late season. Oh, and it is properly flat. Or maybe I'll do a UK one. So their you have it, I'm mad. Not for doing Ironman like you thought when I said I'd entered. But for wanting to go through all that again. There was a great post by Bopo on the BCTTT forum this week: <br />
<br />
<blockquote><span style="font-style: italic;">Think about it, really think about it. 2.4 miles of swimming hurts. Oh, it's fine in the pool or the lake, but what about when 2000 other people are punching your head? You can't settle down, you can't relax, you fight for every stroke and breath.<br />
<br />
Then you get on your bike for one of the longest rides of your life. Sure, you've done the distance, but it wasn't easy, was it? And you hadn't been beaten up for 2.4 miles in the water beforehand.<br />
<br />
Anyway, you'll get it done - you have to... because you need to get to the start line of a marathon.</span></blockquote><br />
This sums things up surprisingly well (especially as it came from someone that hasn't done an Ironman). It is also the reason why I want to do another. Some people like the feeling of driving cars fast, or falling through the air. I masochistically liked the pure unadulterated fear that was running through me as I put my wetsuit on and made my way down to the swim start. That is why I'll be doing another.Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-13613527150039776382011-07-04T21:56:00.000+01:002011-07-04T21:56:53.640+01:00Bedford Classic TriRace report from this weekend, lifted from my post on BCTTT.com for those that may have already read it.<br />
<br />
Where: Bedford Embankment<br />
When: 03/07/2010<br />
Organiser: Galeforce Events<br />
Distance(s): Swim 1500m/Bike 40km/Run 10K<br />
Marshalling: Guys to pull you out the river. Marshals at every turn. Policeman at the one right hand turn to stop traffic<br />
Facilities: Portaloos. Free parking 5 min walk from transition.Chip Timed. Refreshment van. Water stations on each of 3 laps. Tri store<br />
Technical: Swim upstream and back downstream in river. Bike out into local countryside on 1 lap course with roads of good quality. 3 lap run around the river. <br />
Freebies: Swim hat. Fleece top. Chocolate bar. Granola Bar. Juice box. Water.<br />
<br />
Did this race last year and mostly enjoyed it - the only crap bit was all the weed in the river, but that wasn't the organisers fault. This year it wasn't a big ETU qualifier so the number of entires was much smaller. Not really a bad thing. Transition was the same size with fewer racks, still had all the facilites, closed the road along the embankment and had a policeman to stop traffic on the righthand turn. The bike course was a little different, it was actually the course that they had meant to use last year but had to change at the last minute due to road works. This race for me was going to be an interesting test of fitness. Although in my usual style I got a bit carried away with a work fitness challenge and it took a terirble swim set on tuesday and Wednesdays hard run before I realised I was sailing a bit close to the wind on my rest week, so went sailing instead of swimming on Thursday and had a lazy Friday and Saturday.<br />
<br />
Saturday morning and I was up nice and early, before the 0530 alarm I set in fact. As is usual with going back home to race I'd have the usual support team, mum to hold the bags and dad to ask the same questions as every tri before as I'm trying to focus (he was doing the supersprint and seems to stress over these things) and take pictures of the finish. After registering and getting my chip, which had been threaded the wrong way through the velcro strap <img alt=":roll:" src="http://forum.bcttt.com/images/smilies/icon_rolleyes.gif" title="Rolling Eyes" /> it was time to rack. Unnumbered racking so I picked a nice spot on the first row where the hedge starts/finishes for visual reference. Hook my bike onto the racking by the brake levers as there was no way the saddle was going to fit under the rack. At this point some officious BTF ref walks past and informs me everyone else is racking by the seatpost. Maybe I looked like a newbie, although my Challenge Barcelona transition bag full of kit should have indicated I wasn't, but I felt a bit miffed by the tone of the comment and the 'Okay' I got in reply when I explained that my bike never fits under the rack. Why is is it something for the race official to comment on? Anyawy after racking it was time to stand around and make the obligatory couple of trips to the porta potty to ensure I was as close to racing weight as possible. It was getting warm so had to start taking layers off or I never make it into my wetsuit. Time to suit up came as Dr J sr. set off on the mini tri and got help with the zip and handed a bag of luggage over to mum. Wave 3 went and it was time to get in the water. Made sure I was early in to have maximum time to acclimatise. After some warm up strokes I lined up at the front on the right side, should give me inside line to the first mark. Not sensible on an upstream clockwise loop, but should give clearest water off the line. Had a little chat with the guy next to me asking whether I was a good swimmer, 'I'm <span style="font-style: italic;">okay</span>' , 'So what time for 1500?', 'Err maybe 24-25 minutes, not very quick this week'. 'Oh so we have a modest triathlete here then, I start behind you then and try and draft you for the first few metres'.<br />
<br />
Well the gun went shortly after and I tried to boost of the line pretty quick so I didn't get swum over, sighted on the first mark and after 50m eased off. Quick check around and I was one of the leaders. About 400m in I could see one guy about 20m ahead and a pack of 3 a few metres to my left. My Idea of getting to the left bank for slack water had backfired as I swam towards the middle of the river. Got on the feet of the pack and tried to settle in. Calmed my stroke and worked on the catch Sibs taught us, but I just couldn't settle as they seemed to be slowing so I went out front. I was now leading the chase group (male waves were split by projected swim time apparently) By the turn (maybe 800m in) I had a 2m lead on the pack that was stringing out and was about 20m back from the leader still, but knew I didn't have it in me to bridge the gap. Soon I was swimming through the back of the wave in front and sighting into the sun. Then with about 20m to go I saw a yellow hat as I took a breath. B****** the toe touchs weren't imaginary, must have been someone drafting off me <img alt=":roll:" src="http://forum.bcttt.com/images/smilies/icon_rolleyes.gif" title="Rolling Eyes" /> Of course he know had the energy to blast past me as he swam me in towards the wall. Feck, just accept it. Swimming inside my limits though I had no dizziness exiting and had overtook him after 10m of run into transition and got the top half of my wetsuit off inside 20. May have been a bit leasurely in transition. 2 minutes by my watch from swim exit to bike mount, with ~230m of running, no clusters though.<br />
<br />
Out onto the bike, down the embankment, left, round the roundabout, over the bridge and on the way out of Bedford. 2.5k in and some fecker wants to use the pedestrian crossing. Cue the first stop <img alt=":evil:" src="http://forum.bcttt.com/images/smilies/icon_evil.gif" title="Evil or Very Mad" /> Then out through a few roundabout and around 'New Cardington' - the new estate that caused the route change last year. They have installed a wonderful set of traffic lights that ignore cyclists so I had to slow down to run the red light (we were told it was allowed at this set, but at our own risk) then onto a nice quick stretch of road before the first hill, a slow lead in to a 50m over 1km hill. Dropped down and ran it a nice high cadence, then out over the other side and the downhill. A nice 7km stretch of high average speed before the turn back at Shefford and my idiot moment, when I thought I could overtake a cyclist before the left hander, but ended up riding the white line through a left then a right as I was comitted to the overtake, thankfully with now traffic <img alt=":oops:" src="http://forum.bcttt.com/images/smilies/icon_redface.gif" title="Embarrassed" /> Then another nice quick stretch where I was riding well before the roundabout where I had to stop for two cars <img alt=":evil:" src="http://forum.bcttt.com/images/smilies/icon_evil.gif" title="Evil or Very Mad" /> Once through there it was on to the right hander where the policeman stopped the traffic for me and off for the second incline of the ride. I picked up my future draft buddy at this point, I say buddy in the loosest sense of the word here. He saw a TT'r though and decided to follow him up/down the hill. I manged to work my way back to him after the TT'r dropped him and then he latched onto me. I could see his shadow behind me and it was fecking annoying. Onto to the turn and he thanked the marshal. We were so close together I didn't feel the need. Then a stretch on the busy road back where he must of sat <2m from my back wheel the whole 2k. As I slowed for the roundabout he got past but was then stopped by the cyclists using the pedestrain crossing, another fecking red light <img alt=":twisted:" src="http://forum.bcttt.com/images/smilies/icon_twisted.gif" title="Twisted Evil" /> Anyway I got off the lights first and he decided to latch onto the guys overtaking that hadn't been stopped, thank christ. Back into T2 after a 1:16 bike. I fluffed the dismount. Slowed down and got off too early, oh well. Into T1 and a nice changeover. <br />
<br />
Out onto the run and I was running very strong, no jelly legs at all. I thought I could do a good run, I was disappointed with the bike when I got off it. Frankly I didn't work hard enough and the goal I'd set of sub 2:30 as I set off on the bike was very unlikely now, bordering on the impossible. Of course with Mum, Dad and some other people they knew watching I set off on the run way too fast, running at well over my 5K pace, once past them though I eased off and got into a nice rhythm. Around the banks of the river back towards the finish, cup of water, and a sub 15 minute first lap <img alt=":shock:" src="http://forum.bcttt.com/images/smilies/icon_eek.gif" title="Shocked" /> round again and I was running fairly conservately at around 80% HR<span style="font-size: 85%; line-height: 116%;">max</span> back around and sub 30 minute for 2/3rds of the run, still with plenty in the tank for a strong finish <img alt=":o" src="http://forum.bcttt.com/images/smilies/icon_e_surprised.gif" title="Surprised" /> Last lap it started falling to pieces. By the time I got to the bridge for the run back my stitch had turned into full on abdominal cramp. Still I dug deep and went for it, putting in a nice sprint finish to do the run in under 45 minutes <img alt=":D" src="http://forum.bcttt.com/images/smilies/icon_e_biggrin.gif" title="Very Happy" /> <br />
<br />
Total time: 02:31:16 (47/141)<br />
Swim: 27:14 (29/141)<br />
T1: 01:18 (48/141)<br />
Bike: 01:16:55 (71/141)<br />
T2: 01:09 (93/141)<br />
Run: 44:39 (51/141)<br />
<br />
Overall pretty pleased. Some good improvemnts over last year, 1km/h faster on the bike (32.2 vs 31.2), 1:42 saved on the run. Swim was rubbish. 1 minute slower than last year, I'm hoping that is because I was out on my own and not swimming in the pack like last year, other possibility is the river is a little stronger this year.Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-56812575613107097792011-04-10T16:41:00.000+01:002011-04-10T16:41:10.602+01:00First Tri of 2011: RingwoodSo as I explained yesterday today was the first event in the 2011 triathlon calendar for me. Ringwood Tri. Normally it is Winchester, but they are doing it at the end of the season this year. This was a new event, and in fact not much further than Winchester is either. Distances presented enough of a challenge too. 600m swim, 28 mile bike (45km) and 10km run. Longer than Winchester. Well, yesterday involved some of the usual panic, although for some reason I was a little more apprehensive this morning than I usually am before events. I guess I don't really know where I am fitness wise and if I could do it in a time I'd be happy with. Based on recent training I went today with a 10 minute swim, 1:35 bike and 50 minute run as the criteria for a good race, with a few extra minutes for transition. <br />
<br />
Well this morning, up at 4am, shower, shave, food, packed the car, made sure that I had cleared and potential for AD and at 5:30 it was time to set off. Google said it was a 30 minute drive so that should get me there about right. I was slightly early but they had already set up registration so it was fine. Picked up my numbers and got marked, both arms both calves. Then it occurred to me no timing chip, so this wasn't going to be chip timed, oh well, best get the Garmin right!<br />
<br />
Had a nosey around transition to get my bearings and recce the mount line/first bend then headed back to the car to get my stuff. Got the bike sorted and headed over to transition and got set up. Tried the far racking but realised because of the curb I couldn't get my bike in, OK try the next rack in. The usual dip bike to side to get it under (why can't organisers use racking that 6' people can get their bikes under?) and laid my gear out. Bex came over and said hi, (sorry I wasn't very chatty, communication switch off when I get nerves before an event). It was blooming freezing so I headed back to the car to pick up my clothes bag and bumped into Bex and Scotty on the way back, had a quick chat with Scotty before heading in to err, use the facilities (yes there was an OMPF). Warmed up a bit and watched the first wave go off. Then thought I'd go outside and catch a picture of Bex going out on the bike. Then it was a waiting game. Having chatted with Scotty I was having doubts over my strategy of just going with the lycra tri suit on the bike. It was fecking freezing. So went back and laid my bike jersey out, chatted with the guy racked next to me and explained reasoning (tree lined roads might not get the sun benefit!). Ade was racking a few bikes over and said hi. Then more waiting, then I got a picture of Scotty mounting the bike. Then it was time to go and bin the warm clothes. Thankfully it was pretty warm poolside and I managed to get warmed up nicely. It was running 20 minutes late, no surprises there - every tri seems to be 20 minutes late by the time I get in the water. Guy next to me asked about how to do auto multisport on the Garmin, we got chatting, he's doing IM wales then finally it was time to get in the water. The other person in my lane didn't turn up so I had it to myself.<br />
<br />
I started on the second go (why I had to I have no idea), swimming up and down the black line for 24 lengths. I'd lost count by length 5 and was trying to catch a glimpse of the Garmin on the turns. Except my goggles had fogged up (don't know why, spit and rinse has always worked before). Swimming up and down the black line was quite handy now. Think I went through 400m on 6:16, so going well. Too well? Tap of the head cam and now for an nearly all out 50m to get the legs going. Out of the water and lap the Garmin. 9:33, so probably 9:25 in the water. Hmm, thank you very much, swimming quite well, I didn't even feel pushed. Maybe I should have gone harder?<br />
<br />
A pitifully slow transition. Number on sunnies on, helmet on. F***, bike jersey! Helmet off, sunnies off (due to water) Jersey on, helmet on, sunnies on, socks on, damn stones. Bike shoes on and off we go. Down at the mount line and on the bike, through the usual bunch of people putting feet in shoes there and off onto the roads. <br />
<br />
The first bit was OK, trying not to draft so putting a bit of speed in to overtake rather than drop back, then the roads straightened out. Had a (draft legal) chain gang session with another guy, he would pass on the flat, I would pass on the uphill as the route rolled away towards Sopley. Eventually I won but got passed by the guy I'd been chatting with poolside on his Boardman Hybrid (damn, beaten by a hybrid rider). Then the route worked its way out into the New Forest. Mostly uneventful. Some hikers, one who was riding a bike with his backpack on got a shock as I weaved through 3 of them using up the whole road. Then the Ornamental drive. Damn the road surface was pretty crappy, there was a photographer right before the crest of a nasty bit of hill. Then pelotons of riders started flying by. There must have been a sportive on. Then a very sketchy bit of road with some serious pot holes, all under the cover of the trees. made it damn hard to see them, thankfully I came through unscathed, they had said there would be a marshal there, didn't see one. Then the highlight of my ride, being run off the road by a f***ing caravan. The driver had waited for two bikes 40m in front to pass then pulled back out right in front of me. W****R. Had to brake and pull onto the gravel at the side to avoid being hit by the thing. C**K. Road bikes don't like being ridden on gravel. Still made it thorugh alive without stopping. Rest of ride was OK, through some nice twisty sections and to the dismount line. Being a useless twonk after dismounting I pressed the wrong button on the Garmin, stop rather than lap, but realised straight away so restarted and moved to T2.<br />
<br />
T2 was alright, hard to get the jersey off. Time for run shoes on, couldn't get the Greeper laces done up under pressure. Think Boy, Think! Gel down the front of my trisuit for later (wish it had pockets...) and out onto the road. Pressed the wrong flipping button again. Grrr.<br />
<br />
The run hurt to start with, legs were screaming, after a mile my right hip was screaming too. 4:37 for the first K, not bad. Thinking about it now I don't remember any jelly legs, just aching. But after a procession of fast people passing me a guy of similar pace caught up and we ran side by side till the water station at 3.5K, where he went on while I attempted to drink a sachet of burning sugar. Just after 3K I passed Scotty running in the other direction where he shouted something about having retired. Can't say I understood. My powerbar gel was now about 3,000,000°, still didn't want to squeeze out of the packet either. Cup of water to wash it down then over the crossroads. I'd only lost 20m so picked up pace and ran behind for a few hundred metres then sensing an opportunity I took the lead, he was breathing pretty heavy so I could hear he was keeping pace, it is nice having a pacer to follow. I was trying to catch a new guy 100m in front, wasn't happening though. I was pretty glad by the time the water station came around again. Cup of water and what I thought was the final 3K. Seems it was shorter than advertised. As I turned the final corner just before 9K I realised I was now on the home straight. Final effort and through the finishing chute waited a couple of seconds (to account for earlier stop-starts) and stopped the timer. 2 hours 25 minutes and 25 seconds after starting. Hmm. Damn pleased with that.<br />
<br />
Managed to have a chat with everyone after the finish too which was nice.<br />
So crucial stats from the Garmin (awaiting the official results)<br />
<br />
Swim - 600m - 9m33s<br />
T1 - 2m7s<br />
Bike - 45.06km - 1h28m40s, av cadence 85, av. HR 75% max<br />
T2 - 1m43s<br />
Run - 9.14km - 43m20s, av. HR 78% max<br />
<br />
Tracks at:<br />
<a href="http://www.endomondo.com/workouts/iYdv9fzCLJc">http://www.endomondo.com/workouts/iYdv9fzCLJc</a><br />
<a href="http://www.endomondo.com/workouts/jL2AlnrEU-s">http://www.endomondo.com/workouts/jL2AlnrEU-s</a><br />
<br />
HR seems quite low, not sure why, was running as hard as I could. I've been playing with an interesting plugin on SportTracks that calculates your gearing too, so here is the crucial data (red= 3 favourites, green=3 least favourite)<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgajeNH10YHZE3epAWLsflqwktjWhhEgJpHnqT40nnTexOrjkCcKNb3JuJbyK4nEBXgNEa3k8P4fMndTxXawlGPxzSmKJVwt4m4lVq3G-tCJ3Vq1smGpFGxypIHhNIRLxsmGjXPQiASNh4/s1600/Ringwood+Gearing.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgajeNH10YHZE3epAWLsflqwktjWhhEgJpHnqT40nnTexOrjkCcKNb3JuJbyK4nEBXgNEa3k8P4fMndTxXawlGPxzSmKJVwt4m4lVq3G-tCJ3Vq1smGpFGxypIHhNIRLxsmGjXPQiASNh4/s1600/Ringwood+Gearing.jpg" /></a></div><br />
So my favourite gear was 50x17 and I barely used the granny gear 34x25, although this is all interpretation from cadence, speed and wheel size. Quite interesting if your a data geek like me and perhaps justification for sticking with a compact chainset should I change bikes any time soon.<br />
<br />
It was obviously sunny out on the bike as I now have the makings of a nice tri suit tan. Awaiting the official results, but feeling good about this race now. The run was short but I have a prediction of 47:39 if I'd carried on another 860m, under my target, and both swim and bike were under target too.Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com1tag:blogger.com,1999:blog-3411013928326473974.post-89448696921636811952011-04-09T20:29:00.000+01:002011-04-09T20:29:38.153+01:00Recovery week before the first tri of the seasonSo I'm breaking tradition and writing this on Saturday, mostly so I can write about the first tri of 2011 without turning it into and epic post with the weeks training. Well this week, it's not been easy, 4 weeks of build have taken their toll.<br />
<br />
Monday was a desperately needed rest day, I just didn't have the energy to do a thing, especially as we were shifting at work again. Oh how I love getting up at 4am to go to work, but at least I get extra pay to spend on triathlon for the effort. So Tuesday was an early start and Masters in the evening. I just didn't have the energy in the pool and spent the session at the back of the lane. Just to ensure I felt properly tired there was quite a bit of IM to start, 2x200m IM was not nice and almost had me quitting. Somehow I managed to carry on but it wasn't pretty.<br />
<br />
Tuesday was also the day I had treated myself to a new pair of trainers. The worn out Asics 2150's have been replaced with the new 2160's. The gorgeous weather on Wednesday was just begging for me to try them out. So I gae them a 10K blast around The Common. OK, so blast may be a bit of an exaggeration, but given how hard it was to get running and how slow it felt it was actually not a bad time for a steady 10K session. Also on the new shoes I'd stuck my Greeper laces, I'd been saving these for the shoes I think will last until IMDE, well these might, but race season starts this week so I need some anyway. Having spent a while getting the lacing right they were actually quite good. Feel just like real laces but easier to get on. I'll reserve total judgement until tomorrow but initial impression is very good, not that I ever had a problem with Xentex laces.<br />
<br />
Thursday was Masters again. This hurt, as it always does, but was slightly easier than Tuesday and I wasn't relegated to the back of the lane either so that was a bonus. a bit of IM in the warm up but then a freestyle dominant session, with less rest than prescribed to! The second 6x75m set was meant to be off 1:45, but an over zealous leader was going off 1:30 again. Still Made it through and that is what counts.<br />
<br />
Friday is run after work day. I managed to get my way asking for a shorter interval set as I had a race, far better than the long run that was initially suggested. We ended up doing the same set we'd done a week earlier. 6x400m hard intervals with 500m jog recovery. I managed to hit 1:37 on the first one, 1s off my best from last time, second one I knocked out another 1:37, then a 1:38, then another 1:38. Sensing the end was nigh I managed to go a bit quicker and get a 1:36. Hmm all within +/- 1s, going pretty well here! Was getting pretty pleased with myself, got the pacing right and just holding out, also the secret to beating me in the run was found. I shall not disclose it, but needless to say there is a way to beat me on short intervals it seems. So that final of the 6, buoyed up by the fact they were all so close I wanted to hold that, and went out a little quicker, and held that pace, putting in a very strong finish I looked down at the watch and ... 1:33, damn, there goes the +/- 1s, but 1:33! 3s improvement over my previous one, and I wasn't feeling as strong either. I've come a long way from the 3:00+ it used to take when I was made to do 400m as my track event on sports day at school.<br />
<br />
So today, well I was going to go for a swim, but umm, didn't. I'm resting before tomorrows race, or that is how I am justifying it to myself anyway. I've dug all the kit out, dusted off my number belt, cleaned and oiled the chain on the bike, packed my transition bag. Kind of hoping I have packed everything, can't think of anything I have forgotten but there is bound to be something. Going to have to leave at 5:30, so just like shifting this week then, up at 4am to get food in me. <br />
<br />
Feeling slightly more nervous about this one than I normally do, I think it is down to the distance. It is in effect an Olympic distance, shorter swim, longer bike, 10K run. Is my fitness good enough to get me around? All this long steady stuff, do I have the speed? Is 10 mins too optimistic for the swim, or maybe a bit pessimistic? Argh, why do I always do longer ones at the start of the season, this always happens. It is like being a rookie again.<br />
<br />
Anyway weekly roundup (so far) Swim, 2 hours (5250m), Run 2hr 09m (22.3km)<br />
<br />
Mon - Rest Day<br />
Tues pm - Swim 1 hour (2600m)<br />
Wed pm - Run 52min (10.3km)<br />
Thur pm -Swim 1 hour (2650m)<br />
Fri pm - Run 1hr 16 min (12km)<br />
Sat - Rest DayJameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-25483882707869445552011-04-03T19:15:00.000+01:002011-04-03T19:15:29.076+01:00The balloon deflates...This week hasn't been such a good week of training, culminating with my ballon of motivation going pop this morning. It was meant to be the final week of a serious of build phases before recovery next week. Stupidly I thought even though I was going away on a training course at work I'd manage to get enough training in. Ha!<br />
<br />
Monday is my traditional rest day, however, after 2.5 hours in the car driving up to Stansted I just wanted to do something, so thought I'd try out the hotel pool. Now I knew it was going to be 10m, but I hadn't appreciated just how short 20m feels when you get in it. I amused myself for a while doing a few strokes, tumble, dolphin kick, 2 strokes, tumble, repeat. Then got bored and went in the steam room, then got hot and did and endless tumble turn thing again. I did notice that the water level in the pool was dropping. I think my turns may have been emptying the water faster than it was getting pumped back in. Whoops.<br />
<br />
I had set my alarm to get up nice and early on Tuesday and then go and use the gym. Felt tired though, never sleep too well in hotel beds, so turned alarm off. Thought I set a 0700 alarm. When I woke up at 0719 I realised I had set the alarm for Sunday. D'oh. Scrabbled around and went down for breakfast. Nice breakfast, I actually resisted the cooked stuff as I'd been naughty in slacking off the gym. Naively thought I'd be going to the gym in the evening. Nope, course ran from 0830 to 1800, with a group dinner at 1900 so no time at all to get down to the gym. Wednesday I was good. I got up when the alarm went off at 0615 and was the first person there when the gym opened at 0630. Plan was to do a bike run brick with the gym bike and dreadmill. Man I hate gym bikes, it's like the saddles are made for elephant arses, give me my razor blade of a saddle anyday. Too upright too. OK so I'm a little picky. Still managed to do a 25 minute interval type session doing 1 on 1 off after a warm up. Then it was on to the dreadmill. Reinforcing why I hate the things. So boring, and so uncomfortable to run on. I really don't understand why my dad loves running on his one so much when there are all the lovely fields around there place. I was ready to bin it after 5 minutes, then 10, 15, 20. Pushed on and made it to 25 then quit sharpish. 2.67 miles covered - I remember now, I run slower on them too. Treated myself to a cooked breakfast as a reward though. Then in for another 0830-1745 day. Dinner was a bit later so went for a swim. Again more endless tumbling. Although for some reason I didn't really care for swimming crawl. I was a bit of a merman (without the beard...) and just felt at home swimming fly kick underwater endlessly, with some tumble turns thrown in for good measure. The <span style="font-size: medium;"></span><br />
<span style="font-size: medium;"><span style="font-size: small;">α male in me came out after a while, some other guys from the company came and used the pool and were doing underwater lengths. Of course I had to prove I was the best. Managed to chalk up 3 lengths before surfacing. Not bad going, won by a few lengths of course <span style="font-size: medium;">☺.</span></span><br />
</span><span style="font-size: small;">Thursday I made the decision not to train again, this time because I new I'd be up late. Friday. Hmm, well this brought my usual post work run at lucnhtime. The idea was to do a 7 mile fartlek set. This was going to hurt properly. As per expectations it did, in more ways than I'd have liked. Starting with the "University Run" in reverse we took a little detour. Through a rather hilly part of Southampton. Naturally all the intervals were timed to be up the hills. Good God it hurt, especially the 2 minute effort. The downhill recoveries were so nice. By 8km I could feel the blister coming back on my instep. Damn it. Having hitched a ride, and with all my stuff in someones car I couldn't quit early so perservered through some 'different' areas of Southampton, running is definately the right speed for them. More intervals up hills, and one timed to break me mentally apparently, up a hill and around a bend. the hill flattens before the bend so you would assume it is flat around the corner, but no, it turns into another f***** of a hill. After that came a nice downhill interval, 60s on down the hill. The interval was cut short when I made it to the bottom after 50s. A split speed of 17.6 km/h. I felt totally out of control though, like my legs were getting away from me. Thankfully it all ended after 13.5k and 80 minutes. That just left a painful jog home. Instep blister was back and not pretty.</span><br />
<br />
Saturday was going to be bike day, well the weather looked the best of the weekend days and a long run would have been stupid after 14.7k the day before. Planned out 90km route that took in a few different routes from last weeks 83k ride to lengthen it out and improve on it a touch. Decided to take the roadie out, it was summer weather after all. Of course that meant it needed a bit of work which was Friday evenings job, cue me redoing the operation of the front mech. Hasn't worked properly since I changed it after damaging the last one on the sportive in November. Having indexed it and got it shifting properly it was off to bed. On Saturday morning I went off and got the bottle cages it needed (put them on the cyclox bike) fitted them and by then it was 12. No time for lunch = mistake number 1, lack of energy may explain why my quads decided to die on me. t was nice getting out on the roadie though. Apart from all the little niggles. The spoke magnet was broken and kept twisting around. After 7 K I was so fed up I stopped and removed it, turns out the plastic is cracked and that is why it keeps loosening off. This bit me in the ass later when the Garmin decided my attempt at climbing the hills was so pathetic I'd stopped, and auto paused, I may not be worthy of the polka dot jersey, but I was still moving Garmin! Then my attempt at fixing the front mech failed when the cable slipped and I had to resort to using the STIs as if I were running a triple. An annoyance. Then my back hurt, then my quads gave in. So glad when I finally made it home. <br />
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That brings me to this morning, and my ballon of training excitement bursting. Really couldn't be arsed to go out for my long run. I had new socks to try, and a new way of lacing my shoes, but just couldn't find the motivation. Eventually I scooped up what little motivation I could muster and went out. It hurt, my legs hurt, I was sweating a lot, my heart rate was unusually high. All the signs were there that I should bin it. I didn't, after 5K things eased and I settled into my slow, slow pace. Similar route to last week, loops of the common with a large "University Run" loop thrown in to bulk up the distance without getting boring. Somehow I made it around. The price was a run where my HR was 10bpm higher for a 3% drop in pace. Should have listened to the body, high resting HR yesterday, sore legs this morning, salty sweat, then stopped sweating. Should have cut the run short at the very least. Oh well you live and (don't) learn.<br />
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The good thing was it was a blister free run. My new Hilly twin skin socks worked a treat, they felt great, and the new lacing method (Lydiard lacing) was also great, feet felt far more comfortable in the shoes, can sort of see why it is recommended for long distance running. Who knew how you tie your laces could have such a difference?<br />
<br />
Weekly Roundup: Swim ??? (about 50 minutes, no idea how far), Bike 4hr 07 min (90km + 25min gym bike), Run 3hr 58mins (41.2km) Total 8hours 55 minutes<br />
<br />
Mon pm - Swim 25 minutes<br />
Tue - Rest Day<br />
Wed am - Bike 25 min, Run 25 min (4.4k)<br />
Wed pm - Swim 25 minutes<br />
Thur - Rest Day<br />
Fri pm - Run 1hr28m (14.7k)<br />
Sat pm - Bike 3hr 42m (90k)<br />
Sun am - Run 2hr 6m (22.1k)<br />
<br />
Next week I'm going to listen to the body and actually rest properly, well almost, I've entered Ringwood Tri on Sunday. Distance wise it looks to be an OD with a short swim so think I can get away with replacing my weekends longer (60k bike, 16k run) sessions with a single event. And I can live with a nice taper too.Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-83413619835558417482011-03-27T21:44:00.000+01:002011-03-27T21:44:50.552+01:00What a nice weekend.So last weeks blog turned into an epic essay, much like writing a chapter for my thesis again. Don't have the time for that this weekend so going to attempt to keep things short and sweet. It has been an awesome weekend, the sun has been out and it felt like summer. Just what I needed to spur me on the spend most of the weekend outside.<br />
<br />
The week kicked off with swimming on Tuesdsy night, after blistering my instep last weekend my foot was causing some issues in the early part of the week. Needless to say I am not a fan of Compeed and don't intend to buy more anytime soon. Sainsbury's blister plasters are perfectly good thank you. Anyway, the swim session, well it felt horrible, I had absolutely no energy and the 100-200m sets took there toll. Swimming 15 hours after getting up for work isn't always the best idea.<br />
<br />
Wednesday was the first of the gorgeous days. Due to the sodding blister I decided a turbo set was in order. Local Hero it was going to be, I had to find out if I would be a hero in the hearts of the Sufferlandrians. After last weeks learning experience I was better prepared, lights off, window open, heating off 1.5 litres of fluid and 2 sweat rags. It actually felt easier. Average and max heart rates were a bit lower, but distance covered in the session was more. Hmm, maybe I'm starting to get fit. Of course with the window open the outside was calling and I thought I'd turn it into a brick session. Not the best decision to make 60 minutes after starting a workout. After a 10 minute transition (25% of which was waiting for the 310XT to get a GPS lock) I was off. Still had jelly legs but ran a good first km, the fastest in fact. Got a nice large loop of The Common in clocking up 6km for my efforts, at a respectable pace of 4m54 s/km. Off course when I got in the shower the impromptu nature of this brick session came and bit me in the behind, quite literally! Should have bodyglided the chamois in the tri shorts, apparently there is a seam that doesn't like me.<br />
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Thursday and there was to be no after work turbo, had planned on Revolver, forgetting I was going to stay at work for a webinar. Oh well. Arrived home to find two cards from Royal Fail on the doormat and a courier packet. My new Bluesenty swim gloves and Element goggles. Wohoo! Was looking forward to trying swimming in them. They didn't disappoint. The Thursday swim session was a killer. Loads of fly and IM. Main set kicked off with 12x25m of fly, of course it should have been 8x25m but the person leading didn't see it get revised down. Oh well. I was pretty dead by the end. <br />
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Friday brought another good day. After work run with some guys from work at lunch. Intervals on a section of The Common. A nice little corner with a 400m tarmac section then a 500m trail section back to the start. needless to say I tried to anhilate the intervals. Went out hard on the first one managing 1:38 for the 400m, a little easier on the second with a 1:41, a 1:37 next and they were starting to hurt, by the 4th Dave was starting to catch me at 200m and I was left to pace off him for a second 1:37, then a 1:38. I was seriously hurting on the last one, pushed myself to the limit and banged out a 1:36. Pretty chuffed with that. 5 intervals all within +/- 1s, and the whole lot with 5s. Consistency. <br />
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Of course not wanting to leave it there I went swimming in the evening, there was still and Endomondo challenge to have a go at, fastest 1000m done anyway, I chose 10x100m. Two hard interval sets in a day, bad idea? Well maybe not. Although I could still feel the run in my legs. scraped through the intervals on 01:29, 01:28, 01:31, 01:33, 01:33, 01:31, 01:33, 01:31, 01:35, 01:36. Again fairly consistent. They were hard efforts though no question, not having people to draft off made it brutal, not helped by my legs hurting still. <br />
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Saturday and it was bike time. BBC weather said the morning was going to be best, so up early, usual breakfast routine then got the bike ready for a 9:30 start. Major dilemas over what to wear. in the end I went for short bibs & top with long socks and arm warmers. Almost a good choice, the arm waremers were too warm. I'd lined up an extended route going out to the north east, up through Cheriton towards Arlesford then cutting back to the roads I am now getting to know around Bishop's Waltham. The weather of course didn't do what the beeb said it would. It was hot and sunny, gorgeous weather for spending outdoors on roads I pretty much had to myself for a lot of the time. Lovely ride and even the couple of bad driver incidents have blurred into oblivion.<br />
<br />
Today was a repeat of one of my epic days from a month ago. Answering a call for crew I agreed to go sailing today, and frankly I would have been stupid not to with the weather. What I hadn't banked on was there only being 4 of us, and being the bowman as well as the #1 trimmer half the time. Well long story short, 4 hours on the water, 2 spent racing, couple of clusters but recovered well, a first and a second place in the 2 races. Got back to the bar and felt absolutely shagged. By the time I got home I have to say I was in no mood to go for a 20km run. Ironamn is not for quitters though and I had to MTFU and get out there, and I did. I was still a gorgeous afternoon so Camelbak loaded with water and energy foods I embarked on a trip around The Common and sports ground. Well it was actually not a bad run. Rather uneventful. Not exactly painless, but no injuries. I had a good go at choking myself at 14k when I decided to eat 2 shot bloks at once. D'oh. Then at 17k I sucked on the Camelbak and got nothing, I was out of water. Double D'oh. Also turns out the little 1k I added between 16-17 wasn't needed. My 20k run became 21k. Building a little fast, the original plan had today as 18k, but after going long last weekend I revised it. The hard day was good in the end, I think the sail primed me much like the bike leg would, little solid food and physically demnding work. <br />
<br />
Well seems I've made it a long one again. Weekly roundup time, Swim 3 hours (7350m), Bike 4 hours 50m (83km + 1hr25m Turbo), Run 3 hours 19m (36km) for a total of 11 hours 10 minutes.<br />
<br />
Mon - Rest<br />
Tue pm - 1 hour swim (2650m)<br />
Wed pm - 1hr25m turbo session<br />
Wed pm - 30m brick run (6km)<br />
Thur pm - 1 hour swim (2200m)<br />
Fri pm - 52min run (9km)<br />
Fri pm - 1 hour 2m swim (2500m)<br />
Sat am - 3 hour 24m bike (83km)<br />
Sun am - 4 hour sail (not fully logged, counting as 2 hours)<br />
Sun pm - 1 hour 57m run (21km)<br />
<br />
Next week is a tricky one. Will be away for work so the session depend on what the gym facilites are like. I know it has a 10m pool, pretty useless but might be good for tumble turn practice. Next weekend should be a 20km run and 90km bike. Might do a 22km run, and may even consider the 58 mile Ride It sportive in Woking on Sunday.Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-10174378946593347232011-03-20T21:32:00.000+00:002011-03-20T21:32:38.624+00:00A painful return to trainingFollowing on from last weekend half marathon training resumed on Tuesday. The week has been a rather painful one though, the effort of the HM has remained in my legs throughout the week.<br />
<br />
Tuesday kicked off with a 0545 alarm call so I had time to do some stretches and foam rollering before work. 20 minutes of lower leg stretches and foam roller action wasn't pretty, but it did the job and I had the use of my legs again. Tuesday evening kicked off the weeks proper training, a 2500m Masters set, finally done without the aid of a pull buoy (well almost - first couple of 200's done with just to check ankle was OK). Seemed to be keeping pace OK, in fact I think a couple of weeks of just pull may have even improved my times, felt much more powerful on the front crawl max effort stuff. The only slight issue was my legs, well my hamstrings really, from about 1500m into the set they were on the verge of cramping. Somehow I dodged a bullet and got through unscathed though.<br />
<br />
Wednesday, I set the alarm early again to get up and do some stretching, but, well, umm, I was tired and went back to sleep for 20 minutes. Of course this wasn't to go unpunished. To make up for my very poor show I did Sufferfest's "Local Hero". Eighty five minutes of pure hell. Sufferfest makes Coach Troy look like the coach of an under 12's girls team. I knew it would be hard work, anticpating this I set up two bottles of fluids, 1500ml worth. After 70 minutes I had drunk all of this, my turbo towel was so sodden it wasn't drying the sweat off me, I had to wring it out, twice. The 3x6 minute pyramid efforts were unpleasant, but just bearable, managing to get my heart rate to just under predicted lacate threshold. The 5x3 minute road race efforts were horrible. The sprints at the end, were well, whatever word is a lot worse than horrible. The high cadence stuff was not nice, maxing out at 130. needless to say getting off the turbo came as a relief. What was more shocking was the fact that I weighed less than when I got on, even having drunk 1.5 litres of fluid!<br />
<br />
Thursday, didn't bother setting an early alarm, I was only going to snooze anyway. Standard evening Masters session for training. Lots of short stuff, mostly front crawl but some fly and medley. The short stuff wasn't too bad, although the pacing made life very tough as it meant almost no rest.<br />
<br />
Friday was a run with some people from work. I had hoped this would be an easier run, normally they are quite short. The session turned into a bit of a fartlek style one, with some hard intervals of varying length. On the way out we had a long interval down by the new OS building, where we did 1/2 mile intervals a couple of months ago. Then on the way out to Testwood lakes we did some further 1 minute intervals. Of course all this was being done in the rain, just to make things a tad unpleasant. When we got out to the lakes there were of course plenty of puddles. These made quite a nice other game, bounding over the puddles. It was actually quite fun when there were a few strung together. On the way back we did some more intervals, starting off with some shorter intervals then we had some intervals of unknown length. Things got quite painful in those intervals. My quads and hamstrings hadn't recovered, man they hurt like something else. I ended up losing the last couple of intervals.<br />
<br />
Saturday was to be my epic day, kicked off with an early morning run. Fridays run was a lot further than I'd counted on, and in fact only a few K of what Saturdays run was scheduled to be, still I was going to do it. Having been labelled an 'under achiever' earlier in the week I have to prove I can hit my 33 hour target for training this month. With a stag party to go to for most of the day my long run was going to have to be an early one. Hence the 0615 wake up call, on a Saturday. An hour and a half later after feeding and watering it was time to commence the faff involved in seeing me out the door for a run. What to wear? Sunnies? Where are my sunnies? Camelbak or waist pack? Which bottle in the waist pack? What flavour gels to take? Ankle brace? Needless to say I left a few minutes late, but thankfully dressed appropriately. The start of the run was nice and uneventful, off out to the Common, a snake around it then out up to the sports centre to take in Golf Course Road. Approaching the sports centre and there was obviously something going on as there were coaches everywhere and lots of college/uni girls, netball tournament or something like that. First gel at 5K, lucky dip moment in back pocket, Vanilla! I like vanilla, sort of makes me think of coffee though, not sure why. Everything was going well and I even managed to get up Golf Course Road in one piece, without having to walk. Then back to the Common for a loop of that to finish. Then there was the decision, left right or straight over at the cross? Which way is going to get me to 16K? Lets try right, nice downhill and time for the second gel, Green Apple. Yuk, how foul, I just wanted to be sick. It was horrible and sour, but sugary and sweet at the same time. Urgh, how to get the taste out of my mouth? Sips of water and it was better but urgh. I shall not be having any of those during IM, Vanilla and Strawberry/Banana for me. Onto the final loop and what had been a really pleasant run started to go south. Starting of with do incident number 1. Two dogs that decided to have a fight around my feet why the owner(s) just stood by and chatted idly. Needless to say I was not best pleased.A few hundred metres later and my got much better again. A nice MEDSOC runner to follow, seems my pace picked up a little too much and I inevitably had to pass, shame. Only to spoilt a few hundred metres later by dog incident number 2. This one really hacked me off. If you have a large dog that needs to wear a muzzle in public places why the hell do you let it run a round a busy park off the lead? The flipping dog jumped up at me, paws on chest and nearly pushed me over. There were a couple of dog owners sat on a park bench that found it funny, don't know if it was their dog as no one seemed to want to control the f****** animal. I they had then they would have got a rather unpleasant string of words I think. The anger fuelled me up the hill and soon I was on the way back. 17K done, with 90 minutes to get ready for the stag do. Perfect.<br />
<br />
Today was of course long ride day. I was a good boy on the stag do, drinking softs in the pub during the rugby, a few glasses of wine in the restaurant with dinner, softs again at the next bar and only a double in the club, not that we stayed that long anyway. Having go to bed at 2am waking up a 8am wasn't unwelcome. What wasn't welcome was the pain that greeted me as I put my right foot on the floor. It had hurt all afternoon evening, but the blister on my instep had gotten impressive. A glance out of the curtains and it didn't look like it had rained. Might be a nice day for a ride after all. Usual pre ride routine followed and the obligatory what to wear? A trip to the bins confirmed it was chilly but not cold. Club jersey, vest, arm warmers and bib longs then. Of course my blister chose this opportunity to burst, such a good feeling, but really not a good thing. Oh well. Having faffed around way too much I set off at 1030. Surprisingly I sailed across town and soon I was out on Alington lane on my way to Winchester. The plan was to do the Winchester/Hillier Gardens/Upper Sombourne/Ampfield figure 8 loop, around 75K from memory, longer than the plan but perfectly doable. The ride was actually pretty uneventful. Good speed out to Winchester, not so good down in Hurlsey, managed to refuel on the move on the Sombourne loop, swapping bottles and opening Cliff Shot blocks. I'd forgotten how good they tasted. They hills weren't wonderful, my legs are obviously still a touch tired, but no cramping. What wasn't nice was the pain in my right foot every time I climbed out the saddle. A quick pause as I got into Ampfield for the second time to get a gel down. My legs felt great as I set off, almost like new. So heading back and decisions as to which way home, I opted for the route I thought would make 75K rather than the longer or shorter options. Off course all these options would take in the uphill section I hate; North Baddesley to Chilworth. Doesn't look to bad, but it just drags on then goes around a corner and kicks up a bit. I've tamed it, but it is always at a point in the ride when my legs are shot. I managed to get up it with one gear to spare, but I am running a triple so it is a pretty poor show. Just over 3 hours for 76km, not the best speed, but given the week of training a respectable effort I think.<br />
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I discovered why it hurt so much when I got out the saddle on the climbs tough, I have blistered under my blister. A trip to the shops and I am now the owner of a pack of Compeed blister plasters, so hopefully the problem will be resolved soon. Weekly roundup, Swim 2 hours (5050m), Bike 4 hours 34 min (76km + 1hr25m turbo), Run 2 hours 50 min (30km) for a total of 9hr25m training.<br />
<br />
Mon - Rest<br />
Tues am - 20 min stretching<br />
Tues pm - 1 hour swim (2500m)<br />
Wed pm - 1hr25 min turbo session<br />
Thur pm - 1 hour swim (2550m)<br />
Fri pm - 1hr17 min run (13km)<br />
Sat am - 1hr33m run (17km)<br />
Sun am - 3hr09m bike (76km)<br />
<br />
Next week is meant to be another build week. I think with my foot midweek training sessions will be turbo based, hopefully with shift working I can get some sessions in before Masters too. Next weekend should be an 18km run and a 80km bike. Will have to see how things are, but may be able to push them a little more given my over distances this weekend.Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-24324676270362121292011-03-14T16:28:00.000+00:002011-03-14T16:28:22.911+00:00Telemetry from yesterdays run<iframe frameborder="0" height="548" src="http://connect.garmin.com:80/activity/embed/73055890" width="465"></iframe>Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-63281518113357863132011-03-13T21:11:00.000+00:002011-03-13T21:11:13.975+00:00A better week with a tough finishSo on the back of my ankle injury last week this weeks training was a little lighter than planned, and nowhere near what it needed to be to get me near to PB fitness for today's half marathon.<br />
<br />
Monday was a complete rest day, thought I'd try and consolidate what training I managed last weekend. Tuesday was swimming time, another pull buoy session. Managing to keep up with people using just my arms though. Thankfully it was another session that could be done quite well as pull with some 'long' (200m) sets and shorter stuff, done as front crawl and #1 stroke, which is conveniently front crawl.<br />
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Wednesday I managed to fit in a turbo session, did Sufferfest: Revolver again. It really is a brutal turbo session and put that 'about to vomit' lump in the back of my throat. Hoping it will work it's magic and get me bike fit though, what doesn't kill you can only make you stronger.<br />
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Thursday and I was back in the pool again. More pull, this time it wasn't as pull buoy friendly with some IM and IMO thrown in, along with some kick (didn't do). Still made it through and even managed some pull buoy less swimming during the sprints at the end. It even felt like I managed a proper dive, my arms definitely went in the water first.<br />
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Friday was another rest day whilst I drove back to the parents in preparation for the half. I managed to fit in a little training on Saturday though. After mowing the lawns I went the gym with dad for a swim. Managed to fit in 8 lots of 200m doing various drills and strokes. Even managed to fit in 200m without the aid of a pull buoy.<br />
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I suffered for that I think though. Woke up this morning and the ankle hurt quite a bit. Not a promising start to the day. Which brings me to the event of the week (and the month really). Today was the Milton Keynes Half Marathon. We arrived in plenty of time, so spent it walking around Xscape, with everything but the coffee shops and fast food outlets shut, but it was warm and dry inside. There was of course the security guards walking around, that informed a group of runners stretching on the floor out the way that sitting on the floor wasn't allowed. Get a life dude! The time came for the 10K start, Dad was doing this so we headed out. I needed the loo so decided to jog down to the loos. It didn't feel good, I wasn't sure if it was wise to continue. The 10K start came and went and I spotted a few others from the BCTTT so headed over and said hi before dropping of my hoodie with Mum just before the start. Then we were allowed out to the start line. What a cluster this was going to be. No pace groupings. Uh Oh, I was worried I was too far forward but went with it. Turns out I wasn't really and the first couple of miles was a bit of a 'dodge the person in front' game. The road surface was terrible too. I was getting pretty afraid that I was going to roll my ankle, which was complaining slightly. I was also way off target pace. I was aiming to do 4:44 kilometres. I ran the first K in 4:11, next in 4:18, way way too fast. Coming up to 10K it looked like I was on course for a 10K PB (I still need to check the Garmin data, it still might be). By kilometre 14 the wheels were starting to come off the cart. km 13-14 was my first over 5 minute, I pulled it back over the next one, but looking at the limited HR data to hand it appears I was running well over where my lactate threshold should be, not a good thing to do with 6K still to run. That when my quads gave in. They hurt, a lot. every uphill section became a major chore, running was no longer 'fun' it was a matter of survival. Things got worse as the number of underpasses increased. The pain in my left quad started to radiate around my hip into my glutes. 15km in I had looked at my watch and thought, 6K to go, 30 minutes left for a PB, 5 minute kilometres, seemed doable. With 4km to go I could see the snow dome again, it seemed very far away, surely more than 4 kilometres again. The pain kept getting worse and I was now walking up every slope from the underpasses. Playing leapfrog with green jersey guy that was also struggling, I could run slightly faster, but he could walk faster. Then came the bridge. It was so unpleasant. I was so close to crying as I walked up to the top of it. Finally came the signs I had been waiting for 500m to go, 200m to go, people were sprinting past me left right and centre, but I had left everything on the course. I crossed the line 1:42:58 after crossing the start line. A few minutes away from a PB, but all things considered a very good performance. My ankle didn't cause me trouble, and is still fine. Post race wasn't fun, I staggered around the finishing chute, past some poor person that had left everything on the course judging by the ambulance staff. I had to sit down to take my chip off as my legs wouldn't let me bend down. After grabbing a bottle of water and my medal I proceeded to a clear section of car park, to go and sit in. After a few minutes my support team arrived, offered me warm clothes then I tried to walk back to the car. OMG it hurt, my brother, who we always need to wait for looked frustrated I was walking so slow.<br />
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Will post Garmin data tomorrow.<br />
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Weekly roundup, Swim 2 hours 40 minutes (6330m), 48 minute turbo, 1hour 43 minute run (21.1km)<br />
<br />
Mon - rest<br />
Tue pm - Swim 1 hour (2450m)<br />
Wed pm - 48 minute turbo<br />
Thur pm - Swim 1 hour (2280m)<br />
Fri - rest<br />
Sat pm - Swim 40 minutes (1600m)<br />
Sun am - Run 1:42:58 (Half marathon)<br />
<br />
Next week is going to be a recovery week of swimming and turboing, plus I need to fit the weekends training around a stag party, could prove challenging.Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-36446668114874878732011-03-06T20:32:00.000+00:002011-03-06T20:32:40.900+00:00Not the week I had plannedAs the title says, this week didn't exactly go according to the master plan. In trying to maintain the volume of last week a momentary lapse of concentration almost bought the week, and the near term goals to a crashing end.<br />
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Monday was my rest day, and was rather enjoyable really. The day at work seemed like nothing compared to Sunday's efforts. In an attempt to stay fit I did 20 minutes of stretches to loosen up in the evening. Using Christopher Norris' "Stretching for Runners" I worked through the stretches in part 1 and through some extra in at the end. All was going well until I tried Conehead's special hamstring stretch. Having stopped doing this for a while it reduced me to the point of tears. My hammys are pretty tight again. D'Oh.<br />
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Since I wasn't earlies I decided to fit a run in on Tuesday morning before work. Alarm goes off at 5am, out the door for 5:15 and off around the streets of Southampton. F*** me it hurt, my heart rate was stupidly high for such an abysmal pace. I eventually settled into 5:30ish km's, should be aiming for more 5:10ish really. After about 2.5k I had a lapse of concentration. Rounding a corner I didn't notice a kerb stone wasn't dropped as I landed on it, cue my left foot giving way slightly. Didn't really hurt so carried on. Turns out it should have hurt, only the pain came later. Yes I'd sprained my left ankle again. Thankfully it is only a very light sprain, barely a grade 1, probably just stretched the anterior talofibular ligament. Having happened a few times before it was on with the deep freeze spray and compression bandage. Standing up at work all day didn't help it, but it never <em>really</em> complained so Tuesday evening brought Masters. Another opportunity to assess the severity of it, after 50m I know it will be better for MK half on the 13th, but the rest of the swim would be just pull. The set wasn't too bad for pull in the end. The only stumbling block was the last 300m. 12 25's done as a swim to the deep end, out, and dive back in on a 1:00 for the next 25. Pull without a pull buoy isn't quite as fun.<br />
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Wednesday, well given the state of my flat the turbo was out, and there was no way I was running on my ankle, so an enforced rest day.<br />
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Thursday and back to Masters, did pull form the outset, no point risking my ankle. The only time I didn't was on the few breaststroke lengths, it is only really flutter kick that hurts it. Again another set that was suitable for pull. I was lucky. The end of the set bought some relay takeover practice. 25m efforts starting from the blocks that were set up, tumbling mid pool. My inability to dive hampered things here with some pathetic belly flop starts. So I got a bit of extra dive practice at the end. Taking James' push off advice I set about improving, completely soaking him in the process as my feeble belly flop turned into a far more powerful chest/belly flop. Oops.<br />
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Friday, well like Wednesday I decided this would be a rest day again. I probably could have run on my ankle, but it would have been screwed by Friday evening.<br />
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Saturday's planned 16K run was never going to be a good idea, so I opted to do Sunday's 60K ride, taking it a bit easier so I didn't have to climb out of the saddle on any hills. It was quite a pleasant ride. Followed the same route as last weekend, but came back into Southampton a more traffic friendly way. The weather was much nicer and the roads dry. Felt a bit of a cross wind at the top of the loop, but the sun was shining so everything was good. Managed to go slightly faster, for less perceived effort, with a higher average heart rate. I'm sure some of those are mutually exclusive, but it doesn't look like the Garmin is lying.<br />
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Today was an odd one, I had decided to go for a 70K ride after yesterday, but I kept rolling over in my sleep and causing pain in my ankle so decided against it. Instead I did housework. That horrible thing I have been neglecting. So I spent the morning, and a large part of the afternoon polishing, hoovering, cleaning glass, wiping floors. All done barefoot without my ankle support. This has convinced me my ankle will be good, no pain you see. The bonus of all this housework is there is space to set the turbo up once again. So having read all the post about sufferfest I thought I'd give it a go. Having looked through them Revolver looked like it my suit me, 15x1 minute intervals. Feck me it was hard. I've done spinervals, but they just make me sweat and give me tired legs. Trying to do these intervals was brutal. By the tenth interval I had a lump in my throat, by the twelfth I was praying I would make it through without making a bee line for the bathroom. Then I got to interval 15, I was so pleased when it was over. Except it wasn't. The helpful on screen prompt informed me the women still had a minute to go, and that if I wasn't "weak and pathetic" then I was doing one more. Cue the start and "You're not going to let these women spank you are you?" Well if your going to wave a red rag in my face... I was soooo glad when it was over. Have to say I really like sufferfest. It's nice watching the structured cycling clips, and the soundtrack is alright too. I've got "Local Hero" to try next. At around £7 each they are pretty good value too, far better than Spinervals.<br />
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You can see my pain and suffering here:<br />
<a href="http://connect.garmin.com/activity/71602664">http://connect.garmin.com/activity/71602664</a><br />
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Weekly roundup, Swim 2 hours (4750m), Bike 60K + 47min Turbo, Run 8.4K for a total of 6hours 23 minutes.<br />
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Mon pm - 20 min Stretching+Flexibility<br />
Tues pm - 1 hour swim (2250m)<br />
Wed - Rest<br />
Thur pm - 1 hour swim (2500m)<br />
Fri - Rest<br />
Sat am - 60km bike<br />
Sun pm - 47 minute turbo<br />
<br />
Next week is going to involve turbo sessions and swimming, might try an exploratory run on Wednesday before my half marathon on Sunday. The sub 1:40 goal has disappeared, finishing in one piece is now the goal.Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-73252542471189537502011-02-27T20:34:00.000+00:002011-02-27T20:34:24.874+00:00The less glamorous side of distance trainingSo my big finale to the week is done, not without incident however. The day got off to a good start, the sun was shining, the wind was good, perfect for a mornings racing out on the water. This blog isn't about my exploits sailing, so I'll leave the details for another time. We didn't do too badly though, narrowly missing first place by <10s in our first race and coming 5th in our second race, only 5s separated the 3rd place boat and us. The second race wasn't picture perfect for another reason, the rain. The nasty front of rain came across for the duration of the second race, it bought wind too, so I spent 1/3 of the time grinding the spinny sheet, good upper body workout though. Still it brigthened up as we came back into the marina, ideal for the run I had planned. Just to make life better though having had a light lunch of penut buttre on toast and given it an hour to settle it started hailing on and off. D'oh. Still, 40 minutes later the sky looked like it was clearing more permantly so I headed out on my run. <br />
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It was feeling quite good as I headed out, running easy at a gentle pace. By 2K I was getting the impression it might be a tough run. 5 hours on a boat isn't exactly equivalent to a long bike ride, but it sure as hell took some energy out of me. So why I opted to turn left at the top of The Common and head up to the sports ground is beyond me. I mean what kind of idiot knowingly opts to through a few hills into a long run when they are not even feeling strong? Well this kind did. By the time I had run up the gentle drag to the pro's shop on the golf course I was regretting every footfall of it. Golf Course Road was still to come, an ~8-10% slope that lasts about 500m. It wasn't pretty. I made it to the top in one piece and had my brief respite while the traffic light changed. It was time for my first feed at 6K as I was now on a nice gentle downhill all the way back to the entrance of The Common. As I embarked on what I had intended to be the first figure of eight rumblings were occurring, Rumbling of the gastrointestinal kind that have been plaguing me all week. I guess this is in part down the recent changes in my diet. I've practically cut out the junk I like to eat in the evenings and now snack on apples/carrots/dried fruit/nuts. It's made me more regular, regularly inconvenient that is. Anyway back to my run, and the less glamorous side of distance training. I made it halfway round my figure eight when the rumblings became groanings. I knew then it was all going to go wrong so at 13K I made the decision to head home, by 14K I knew I'd made the right choice. After a brief interlude I was in good form again. And I managed to find it in myself to go back out and finish the run I started. So I knocked out a 5.8km loop. I managed it at a quicker average pace than the first 14.5K too.<br />
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At home with my feet up typing this and I feel knackered, but not broken. It has been a good week. Just under 9 hours of training shoehorned into this week (excluding the sailing, worth about 2 probably, but I don't log it). Swim 2 hours (5km), Bike 61km, & Run 49.3km<br />
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Mon pm - 6.6km Run<br />
Tues pm - 6.8km Run & 1 hour swim (2300m)<br />
Wed - Rest day<br />
Thur pm - 7.1km Run & 1 hour swim (2700m)<br />
Fri pm - 8.4km Run<br />
Sat am - 61km Cycle<br />
Sun pm - 20.3km RunJameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0tag:blogger.com,1999:blog-3411013928326473974.post-18632804640422077122011-02-26T22:26:00.000+00:002011-02-26T22:26:11.056+00:00A busy start to the weekendSo I've managed to cram plenty in to the past few days. I managed a swim, run, and decent bike in the past 48 hours and the weekends not over yet.<br />
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Thursdays swim went much better than Tuesdays. The use of and energy drink certainly kept things moving. It was a pretty hard set in fact. The warm up included the requisite amount of IM to make it brutal. 6x75m of IM drill/swim with no crawl. The kick in the teeth came next, 2x200m of IM done as 100s, except the time we went of meant it was more like 4x100m IM with no rest. To make things even better then we moved on to lots and lots of pull. My shoulders we ready to fall off by the end.<br />
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Friday bought the runners club at work, the slower runner had a cold so I had a feeling it might be a hard run. Time wise it wasn't too bad, but with the faster guy I normally pace off going easy for a half marathon he's got this weekend I was holding back a bit. Still, the pace I managed might have been a bit too much for the coach, he had to walk /slow jog the last mile as his calf gave out. Oops. That drew the 'is the pace of these runs too slow for you' question at the end. Thing is, the pace was what is normally just right for me and it might have felt a little slow.<br />
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This morning I did my usual checks, resting heart rate is up to 46 and BP is a little higher than normal. Guess this means I'm getting a bit overtrained. Oh well, Monday can be a rest day. Today was a 'long' bike. Long in this sense meant 60k, not really that long, but tough enough given last weekends attempt. My usual route of this length was a bit crap last weekend, too much traffic. So I decided to plan a route in 'hills' to the east of Winchester. The weather was looking rather good as I got ready. Of course when I walked out the door the clouds came over. It was actually quite a good ride, I had no power on the hills but my legs weren't rebelling so that was a bonus. About halfway in I got a little drizzle but then the sun came back and the ride finished quite nicely. My plan to cross the top of Southampton on the way home almost back fired. Having had a rather uneventful ride one driver had his go a killing me. Why the hell he felt the need to look back at me then pull in hard to the curb is beyond me. I stopped soon enough to stay out of danger, but reminded me how much I hate trying to filter through traffic.<br />
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Once home I had a go at cramming as much as possible into the afternoon. After a quick lunch, hair cut and shower it was off to Tesco to buy some food for dinner. Got back with just enough time to spend 30 minutes getting my bike cleaned up, start cooking dinner and then sit down to watch the England match. I'm now filled up with one of my excellent chillies, with a couple of portions for after training tomorrow and on Monday night. Tomorrow could be an interesting day. I shall be attempting a jam packed morning of sailing combined with 20K run when I get back from it. Hopefully it will all go well. I'll let you know tomorrow.Jameshttp://www.blogger.com/profile/02637976739612625558noreply@blogger.com0