With 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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
I seem to have rambled on for long enough now. So the all important stats for the year:
Total Duration: 437 hours, 43 minutes
Swimming: 104h 11m, 246.45km
Cycling: 175h 27m, 4421km
Turbo: 33h 59m
Running: 123h 15m, 1347km
Total Calories burnt: 388,167 (that's about the same as the energy in 50 litres of petrol, or 1492 mars bars!)
With that I'll close 2011 and stake my claims on 2012. In 2012 I will:
Run a sub 19 5K
Run a sub 40 10K
Ride a bike for 24 hours
Finish a middle distance in under 5 hours
Finish an Iron distance in under 12 hours
Most importantly, I'll have fun doing it!
HAPPY NEW YEAR!!!!!
Showing posts with label Bedford. Show all posts
Showing posts with label Bedford. Show all posts
Friday, 30 December 2011
Sunday, 11 December 2011
Half Marathon Time Again
So 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.
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.
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?
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?
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.
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.
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.
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 could have run harder. The other bonus is it gives me a chance to improve on it next year without a huge amount more effort.
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.
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?
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?
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.
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.
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.
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 could have run harder. The other bonus is it gives me a chance to improve on it next year without a huge amount more effort.
Monday, 3 October 2011
Bedford Autumns Sprint, End of Season 2011
What: Bedford Autumn Sprint
Where: Bedford, Bedfordshire, UK
Organiser: Galeforce Events
Course details: http://www.galeforce-events.com/
Distance: Swim 400m (Pool), Cycle 25km (Road), Run 5km (Tarmac path around park)
Closed Roads: No
Marshaling: Marshals at every major turn and junction. Sign-posts at every turn.
Facilities: Toilets/changing/showers in leisure centre, lockers, café, warm up swim area, tri shop, massage (not free)
Technical: Chip timing. Mats at swim out, bike out, bike in, finish
Freebies: Clip on light for cycling, Crunchie bar, Haribo, juice box, and water at finish
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.
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?
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.
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.
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.
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.
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.
After thoughts:
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.
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.
Where: Bedford, Bedfordshire, UK
Organiser: Galeforce Events
Course details: http://www.galeforce-events.com/
Distance: Swim 400m (Pool), Cycle 25km (Road), Run 5km (Tarmac path around park)
Closed Roads: No
Marshaling: Marshals at every major turn and junction. Sign-posts at every turn.
Facilities: Toilets/changing/showers in leisure centre, lockers, café, warm up swim area, tri shop, massage (not free)
Technical: Chip timing. Mats at swim out, bike out, bike in, finish
Freebies: Clip on light for cycling, Crunchie bar, Haribo, juice box, and water at finish
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.
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?
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.
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.
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.
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.
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.
After thoughts:
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.
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.
Monday, 4 July 2011
Bedford Classic Tri
Race report from this weekend, lifted from my post on BCTTT.com for those that may have already read it.
Where: Bedford Embankment
When: 03/07/2010
Organiser: Galeforce Events
Distance(s): Swim 1500m/Bike 40km/Run 10K
Marshalling: Guys to pull you out the river. Marshals at every turn. Policeman at the one right hand turn to stop traffic
Facilities: Portaloos. Free parking 5 min walk from transition.Chip Timed. Refreshment van. Water stations on each of 3 laps. Tri store
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.
Freebies: Swim hat. Fleece top. Chocolate bar. Granola Bar. Juice box. Water.
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.
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
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 okay' , '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'.
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 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.
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
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 
Then another nice quick stretch where I was riding well before the roundabout where I had to stop for two cars 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 
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.
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
round again and I was running fairly conservately at around 80% HRmax back around and sub 30 minute for 2/3rds of the run, still with plenty in the tank for a strong finish 
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 
Total time: 02:31:16 (47/141)
Swim: 27:14 (29/141)
T1: 01:18 (48/141)
Bike: 01:16:55 (71/141)
T2: 01:09 (93/141)
Run: 44:39 (51/141)
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.
Where: Bedford Embankment
When: 03/07/2010
Organiser: Galeforce Events
Distance(s): Swim 1500m/Bike 40km/Run 10K
Marshalling: Guys to pull you out the river. Marshals at every turn. Policeman at the one right hand turn to stop traffic
Facilities: Portaloos. Free parking 5 min walk from transition.Chip Timed. Refreshment van. Water stations on each of 3 laps. Tri store
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.
Freebies: Swim hat. Fleece top. Chocolate bar. Granola Bar. Juice box. Water.
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.
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
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 okay' , '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'.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
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.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
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 Then another nice quick stretch where I was riding well before the roundabout where I had to stop for two cars 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 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. 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
round again and I was running fairly conservately at around 80% HRmax back around and sub 30 minute for 2/3rds of the run, still with plenty in the tank for a strong finish 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 Total time: 02:31:16 (47/141)
Swim: 27:14 (29/141)
T1: 01:18 (48/141)
Bike: 01:16:55 (71/141)
T2: 01:09 (93/141)
Run: 44:39 (51/141)
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.
Sunday, 3 October 2010
Last tri of 2010
What: Bedford Autumn Sprint
Where: Bedford, Bedfordshire, UK
Organiser: Galeforce Events
Course details: http://www.galeforce-events.com/
Distance: Swim 400m (Pool), Cycle 25km (Road), Run 5km (Tarmac path around park)
Closed Roads: No
Marshaling: Marshals at every major turn and junction. Sign-posts at every turn.
Facilities: Toilets/changing/showers in leisure centre, lockers, café, warm up swim area, tri shop, massage (not free)
Technical: Chip timing. Mats at swim out, bike out, bike in, finish
Freebies: Technical T-Shirt (pretty reasonable), Mars bar, juice box, and water at finish
Organiser: Galeforce Events
Course details: http://www.galeforce-events.com/
Distance: Swim 400m (Pool), Cycle 25km (Road), Run 5km (Tarmac path around park)
Closed Roads: No
Marshaling: Marshals at every major turn and junction. Sign-posts at every turn.
Facilities: Toilets/changing/showers in leisure centre, lockers, café, warm up swim area, tri shop, massage (not free)
Technical: Chip timing. Mats at swim out, bike out, bike in, finish
Freebies: Technical T-Shirt (pretty reasonable), Mars bar, juice box, and water at finish
So after a pretty busy (and somewhat boozey) week I was off for the last triathlon of this year. Training this week consisted of 2 half hour long swims in pools that were too small to swim properly. This was going to be my 4th attempt at the course, having done it in June, posting a somewhat awesome time (for me) of 1:17:25. I'd already decided this wasn't going to happen again, so damage limitation was the object of the game. I'd somewhat fudged the swimtime, I'd estimated it off a 100m time with 10% extra per 100m, so 6:40. As it turned out one of my Dad's friends, and somewhat of a nemesis had put down the same time - we've been within a few seconds of each other at the past few races and I've lost, had put down the same time and was 2 numbers in front of me. So the game was on. The weather was the only wild card, heavy rain was forecast for about the time we'd be out on the bike course. Dad was racing too, so the first part of the day involved dealing with him, luckily he was off first so after he was out on the bike I had time to prepare mentally.
Swim time came and into the pool I went. Has to be said I felt quite slow, I didn't dare look at my watch in case it was the bearer of bad news. With a few lengths to go I overtook the guy in front, putting me dead behind my nemesis, a good T1 and I'd have the lead out onto the bike course. Swim done in 6:42. 1-0 to me
T1 wasn't pretty, the combination of rain and 320 people before me had turned parts of it into a quagmire. This was bad on 2 counts, firstly I got mud between my toes, which wasn't pleasant, but more importantly it was really slippery, especially with bike shoes on. I kinda fluffed it though, after 11 triathlons I forgot to put my helmet on before touching my bike, idiot, luckily I wasn't spotted before I corrected the foolish mishap. I made it to the bike mount first, although my slow attempt at getting my shoes in meant I was soon caught. T1 in 1:06, 2-0.
The first 2K's of the bike was a game of cat and mouse, I took the lead, I lost the lead, until the first incline, where I lost the lead and never regained it. Nemesis was only 20m in front though for the next 4K, when we got to a bigger hill and I couldn't keep up. I passed Dad on his return leg after a few K, and gave him a shout, which got a smile. The bike has never been my strong point. The conditions weren't pleasant. The rain earlier hadn't dispersed and the roads were covered. This made the draft box quite clear, get within 7m of the bike in front and you got a face full of water from the rooster tail off the rear wheel. The bike was pretty uneventful, apart from getting overtaken by two TT bikes going up the hill, then passing them after hearing a pop as one of them had a blowout. Bike leg in 49:32, 2-1
Coming back into T2 I got a shout from Mum and Dad (who'd finished by that point) that I was about 3 minutes behind (looking at the results it was only 2). A quick transition was needed. The only problem was that transition looked worse than a field at Glastonbury. Got my bike racked then managed to cover my hands in mud tying to get my socks and shoes on. D'Oh. Still, managed to get out in 46 seconds. 3-1
The run wasn't pretty, within the first 500m my quads were burning, my HR was rocketing, and my breathing was getting uncontrollable. I often have problems breathing out, but now I couldn't breathe in either. Crap crap crap. Another 500m in and things were getting under control, first K in 4:31, on target. Another K and lap 1 was in the bag. A few hundred metres into lap 2 and I spotted nemesis 100m in front. I was clawing this one back, it wasn't until halfway round the second lap that I finally got the lead. All I had to do now was hold on for the rest of the lap and the half lap to finish. I was feeling pretty good. The final 500m hurt, the pain on my face must have been obvious as lots of people were offering me encouragement. I managed to cross the line after 22:19, not bad considering my lack of training, and I finally managed a win.
My first wet triathlon done (I've been really lucky so far) and a reasonable result. Provisional results are showing a 1:20:27, my second fastest time for the course, placing me 81/297 finishers. More worryingly I seem to have managed a top 25 swim time.
Sunday, 13 December 2009
My first half marthon
So, my proper road to middle distance begins with a half marathon. I entered this 6 weeks ago, on the basis that since I'm doing it in a tri I ought to do it alone. My training for this hasn't exactly been standard, or of high quality. The first long run (over 10km) I've done in 2.5 months was 2 weeks ago, a rather slow 15 km effort taking nearly 2 hours, last weekend I managed 13 km equally slowly, but more painful. Then after training on Tuesday I realised I had a cold. A break from training was required and mostly recovered, but no training for 4 days before the event.
So the day of the race dawns. Up 3 hours before the start for the standard bowl of cereal. Luckily my Dad gave me a lift to near the start line an hour before the start. Timing chip collected, portaloo used, bag with warm clothes dropped off. Now time for some warm up drills. All was going well, until running through a crowded bit, with my eyes forward to avoid people I wasn't paying attention to the road. SPLOSH! Seems I found the pothole in the car park and now had soaking wet feet. Distinctly unpleasant on a cold morning. As my toes turned to blocks of ice it was time to stand still and get in line, just what I wanted to do.
McMillan Running calculator reckoned I should be able to do this in 1:47:13. Given my cold I would have been happy with anything under 2 hours. So I stood at the 1:50:00 mark. There was some announcement at this point I couldn't hear then we were allowed to walk onto the road for the start. The start came and I crossed the line 30s after the gun. The first couple of miles were largely uneventful. With the exception of some idiot in a van trying to reverse out of his drive into 2000 runners, even after a number of people slapped the back doors he kept reversing. Around mile 2 my heart rate belt slipped down off my chest. Note to self don't bother running with this again, it annoyed me for the next 11 miles and naturally didn't work. The first water station was fine, then the first short, sharp hill, I tackled it really well making up loads of places. Coming into the second water station I took my gel, took some water then spilt almost all of it as some idiot stopped to drink her water 0.5m in front of me, needless to say I ran into the back of her spilling my ice cold water all down her back, at least there is some justice.
After 5 minutes the stomach cramp came. OK, push through it, it's probably just not enough water with that gel. Then it was time for the mentally draining hills. They just seemed to go on and on. The leap frogging began here, people would overtake me, then 2 minutes later I would surge back, and so on. Time for the third water station, take gel, take water, 5 mins later get cramp. D'Oh! seems whilst High5 gels agree in training the don't in races. Duly noted. The race just went on and on at this point, till I reached the 12 mile mark and saw the church, thank god nearly over. One final push.
As I come in towards the finish chute I spot my Dad with the camera, I try to smile. One final push for the finish. Over the line in 1:47:03 by my watch. At this point my legs stop working. My timing chip gets cut off, I walk towards the water. Have to keep stopping as my legs start shaking. At this point a marshal asks if I'm OK. Well what do you think? I've just 13.1. miles, 30% more than I've ever run. I'm hardly going to be dancing about am I.
So a great result, but a hard one. Now the demon on my shoulder is asking whether I can do this after swimming 1.2 miles and biking 56 miles? He may have a point, but I have 160 days to prepare to prove him wrong.
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